Small Habits, Big Results: Why Fitness Transformation Starts with the Little Things

By Louise Ballantyne, Founder of Omni (Inclusive Health, Fitness & Mindset Coaching)

Welcome to this months guest blog where I'm happy to introduce Louise Ballantyne, an Inclusive Health, Fitness & Mindset Coach. With methods aligned to the healthy habits coaching model, this article may really resonate with you as much as it did with me!

Hi, I’m Louise; mum of two, fitness coach, cancer rehab specialist, and founder of Omni. I’ve worked with hundreds of people across Central Scotland and beyond, helping them take back control of their health, even when life is throwing everything at them.

At Omni, we do things differently. There’s no “one-size-fits-all,” no punishing plans, no pressure to perform. I work with people who are busy, burned out, and often battling multiple health conditions. Many of my clients are parents, carers, business owners, or professionals juggling it all; while trying to manage stress, fatigue, chronic illness, hormonal shifts, or mental health challenges. Sound familiar?

That’s why everything I do is based on three key values:

Empowerment, Intentional Action, and Whole-Life Wellbeing.

Fitness isn’t just about what happens in the gym; it’s about how you move through life. Your body doesn’t care if your workout was 20 minutes or 60. It cares that you showed up, that you moved with intention, and that you did something that supports your health, not punishes it.

Why small habits matter more than you think

When you’re overwhelmed or unwell, the idea of “getting fit” can feel like climbing Everest. But the truth is: you don’t need to do it all at once. In fact, trying to overhaul your entire lifestyle overnight is one of the fastest ways to fail. The real secret? Start small. Then stay steady.

Recent research from the National Institute for Health and Care Research (NIHR) supports this approach. Just 11 minutes of moderate activity per day; or 75 minutes per week, has been shown to significantly lower the risk of early death, cardiovascular disease, and cancer. That’s barely the time it takes to scroll social media and much less than watching one episode of your favourite show.

Another study from the London School of Economics and Vitality found that if inactive people started walking just 5,000 steps three times a week, it could create major improvements in health and even reduce pressure on the NHS. That’s how powerful small, consistent action can be, not just for you, but for society as a whole.

So no, it’s not about dramatic changes. It’s about making movement a non-negotiable part of your day, no matter how small.

5 small fitness habits that lead to big results:

1. Move daily; even for 10 minutes

   Walk around the block. Do some gentle yoga. Stretch while the dinner’s cooking. Movement doesn’t need to be sweaty to be effective, it just needs to be consistent.

   
   

2. Anchor movement to something you already do

For example, every time you boil the kettle, do a few squats. After brushing your teeth, stretch your calves. Tiny, almost silly things…but they work.

3. Wear your activewear early

   If you’re working from home or on mum duty, get into your gym gear early. You’re far more likely to squeeze in a quick walk or strength session if you’re already dressed for it.

   
   

4. Create a “bare minimum” workout

   When you’re low on energy, have a go-to 5 to 10 minute routine you can do in your living room; maybe three rounds of squats, push-ups against the wall, sit ups and glute bridges. Simple. Done.

   
   

5. Track your wins, not your weight

   Journal your workouts. Screenshot your step count. Write down when you showed up despite the stress. This builds confidence and self-trust...two things that matter far more than the scales.

   
   

It’s not about doing more. It’s about doing what matters. Consistently.

I’ve supported clients through menopause, postnatal recovery, cancer treatment, burnout, depression, and autoimmune conditions. And what I’ve learned is this: when your life is full and your health is fragile, the answer isn’t another “transformation challenge.”

The answer is to start exactly where you are now. Not where you used to be. Not where you want to be. But right where you are and with what you have. Build tiny foundations that work on your worst days; not just your best. That’s how we build momentum. That’s how we build strength. And that’s how we reclaim our health, one small action at a time.

Ready to get started?

If you’re nodding along and thinking, “This is what I’ve needed for a while,” then I’d love to connect.

You can find me on Instagram @lou_livingomni or head to www.livingomni.com to see how we can work together; whether that’s one-to-one coaching, group support, or attending one of my in-person events.

And if you’re not ready yet? That’s okay too. Start with one small action today. Drink the water. Go for the walk. Breathe deep. Your health doesn’t need perfection, it needs patience, compassion, and momentum. Let’s build that together.