How to Manage Expectations in Your Fitness Journey

Whether you are trying to improve your nutritional habits, lose body fat, or gain muscle, how do you set realistic expectations?


When you set expectations for yourself, it can be difficult to feel fulfilled. It can be easy to be disappointed when things don’t systematically happen as you predicted. 


Still, you can find peace in knowing that you are doing your very best in whatever situation. This means taking responsibility for your actions when you don’t act according to plan.


You can always choose your own actions, regardless of what comes your way. Here are some things to keep in mind:


  1. Not Every Day Is a Day to Work Towards Your Goal


Sometimes, it is acceptable not to work out, eat perfectly, or reach your goal. Life happens, and we can’t always control everything that comes our way. So when you’re working really hard and then life happens (and it happens to us all), it’s okay to take a day or two off from your goal.


  1. You Need to Put In the Work to Get Out What You Want


If you never put in the work, you can never expect to get the results you want. That doesn’t mean you have to put in 100 percent every day, but you should still be consistently working. As the saying goes, Don’t quit your day job. You should always be putting in your 120 percent to get the results you want.


  1. You Don’t Always Feel Your Best


Let’s face it: we’re not always at our best. So when you aren’t feeling your best (not just when you miss a workout), it is okay not to feel good about yourself. It’s also okay to not eat perfectly, not look your best, or not reach your goal. Remember, it is not a race. You can always work toward your goal a little at a time, so you don’t always have to be at your peak.


  1. Don’t Let Expectations Overshadow the Experience


Sometimes it is easy to let our expectations overshadow our experiences, so we should always be mindful of what we’re doing. Just because you’re not where you want to be, does not mean your experience is bad. You should always be aware of your experiences and live for the moment.


  1. Zoom Out on the Bigger Picture


One of my favourite sayings is, You have to zoom out to zoom in. I say this because this is a simple way of thinking about your life. Because we are always living in the moment, it is easy to get lost in the moment. But by zooming out, it becomes easy to see where you’re going in your life and how you’re getting there.


Also, we always have to think about our actions in the long term. This is something we have to think about our entire lives. What’s going to have a positive effect on our lives? What’s going to have a negative impact?




Expectations don’t have to limit you. There are ways to manage expectations so that you can still be happy with yourself. You can still live your best life, but you need to be realistic with yourself. Be mindful of your actions and learn when it is time to take a break. There is no point in beating yourself up for not doing what you wanted to do, but don’t let that stop you from trying again tomorrow.

The Fit Factor PT is an exclusive, results-driven personal training studio in Wellesley, MA. We welcome anyone dedicated to achieving their fitness goals through customized training programs that determine results. Our one-on-one personal training and small group fitness classes are tailored to every individual’s needs, so you can get the results you want. Start your fitness journey with us today!

Chad has been my personal trainer for over 10 years.  He is very dedicated and resourceful as a trainer.  I would highly recommend Chad.  He has kept my body healthy through all these years and in my 50s. Chad is also very accommodating to working with your schedule. Wouldn't go anywhere else.

Joan C

I love working out with Chad! I have been working out with him for the past year and a half and have had the best results compared with other trainers. Chad’s dedication to his clients, humor, warmth and expertise are a winning combination. I look forward to our sessions and always leave feeling stronger, more flexible and energetic. I highly recommend Chad.

Brittany chick

I have been working with Chad (the trainer) for almost three years now and have gone through an amazing transformation! He bonds greatly with his clients and is a very qualified trainer. He tailors workouts to individual clients and has helped me perform better as an equestrian and achieve my physique goals. If you are looking for a great one-on-one trainer, I would highly recommend.

Yvonne C.

When I started going to the fit factor I went in thinking I had a pretty good knowledge of weight lifting and exercise without having much to improve. I was so wrong! Chad was incredible and really took the time to explain and show proper technique as well as a variety of different exercises that I had never done before. I now have much more confidence in my form and have a really great and well rounded routine. Additionally, Chad catered to my personal goals and really listened to what I wanted to accomplish. I cannot recommend The fit factor and Chad enough!

Giuseppe Leonelli

I have been weight lifting for over five years but have never had dedicated instruction from a trainer. Chad was able to notice where my form was failing and correct it immediately. He also guided me towards effective exercises so that I could keep achieving my goals and moving up. After a couple of months of working with him I was able to see some great results. Chad knows his stuff!

Jonas Escobedo

Chad has been great with not only the types of specialized workouts each session but also with checking in after the sessions. He has a real passion for seeing people make big health changes; which makes it fun. Would highly recommend!

William Gotschewski

I went to Chad looking to get back in shape and lose weight, which had crept up from working long hours. Chad was super patient and non-judgmental. We started at a level where I would see results but not get so sore or so disappointed at what I could not do it. He focused on what I could do if I pushed myself hard and taught me that step/skill building was an integral part of the process. We also talked about nutrition and self-care. As other reviews have mentioned, he cares about his clients beyond the appointment time, and wants them to make positive change to their lives that will stick. I lost 30+ pounds and I am in the best shape of my life. I have been able to maintain this for 2 years. He taught me how to create a sustainable workout plan. Even during the pandemic I was able to maintain my weight and my fitness level thanks for his frequent check-ins and the solid fitness base we created through his work and fitness mentorship. I highly recommend him!

Tere Ramos

I started with Chad in August 2020, my first semester of college was cancelled and i needed something active to do. At that point I was a small underweight kid looking to gain muscle and gain weight. I went to Chad 3 times a week until late January 2021. Those 5 months were great, I really enjoyed going to chad and it was the highlight of my week and something I would look forward to going to 3 times every week. Throughout this time Chad has perfected my form on workouts and had a great and unique workout for me everytime. I went in weighing 125 pounds at 5’10 and now I weigh 150 pounds after the five months. Not only did Chad give workouts but he also gave me a diet for me to follow so I could maximize my time with him. He really personalizes workouts for each person. Currently i’m in the best shape of my life and am super confident in my body. GO TO FIT-FACTOR!!

Declan Gulley