Little Wins = Big Results: How Small Changes Can Boost Your Fitness
As the owner of This Is Me Raw Fitness and Nutrition Coaching, I’ve spent over 20 years helping women, moms, and first responders achieve their health goals—and as a mom of two and a first responder myself, I know firsthand how hard it can be to find time for fitness. That’s why I’m such a big believer in the power of small wins. You’ve probably heard the saying, “Every little bit helps,” right? It might sound cliché, but when it comes to staying active, it’s absolutely true.
Daily Activities That Add Up
Let’s take a quick look at a few everyday activities that can become opportunities to move more:
🏡 Vacuuming the house
🌱 Weeding the yard (aka gardening, if you enjoy it!)
🐕🦺 Taking the dog for an extra walk
🏀 Shooting hoops with the kids
🤽🏾♀️ Playing Marco Polo in the pool
At first glance, these may seem like simple tasks or even annoyances. But what if we reframed them as opportunities to move just a little more while getting other things done?
Instead of seeing these activities as chores, think of them as “two-for-one” exercises. Not only are you getting things done, but you’re also burning a few extra calories, building strength, and boosting your energy levels. It’s a small change that doesn’t require more time at the gym but still helps you stay active and feel better every day.
Check out my Instagram for more ideas on how to incorporate movement into your busy day.
Reframe the “Shoulds” to Get More Done
We all have those activities that we “should” do but don’t always look forward to. Here’s a simple trick: pair them with something you actually want to do.
Take household chores, for example. Here’s how it works:
“Should”: Vacuuming the house (something you know needs to be done)
“Want”: Listen to your favorite podcast or catch up on a show
Bonus “Should”: Reframe vacuuming as a form of exercise
By pairing a "want" with a "should," you're more likely to get it done and feel good about it. Now you’re checking off multiple boxes:
✔️ You get the cleaning done
✔️ You enjoy your podcast or show
✔️ You get in some extra movement
Win-win-win! 🎉
Why Small Wins Matter
When you’re a busy mom, first responder, or both, fitness can feel like another overwhelming “to-do.” But small changes in how we view and approach our daily tasks can lead to big results. For example:
Walking your kids to the park can be cardio.
Standing instead of sitting while watching TV can improve posture.
Doing bodyweight squats while folding laundry can strengthen your legs.
It’s not about finding extra time; it’s about using the time you already have to support your fitness goals. And when you’re consistent with these little changes, they add up to better energy, improved strength, and even fat loss over time.
For more tips on staying active, check out this guide by the Canadian Society for Exercise Physiology.
Celebrate Your Progress
We often focus so much on big milestones that we forget to celebrate the small wins. But those little victories—like taking the stairs instead of the elevator or saying “no” to that second helping of dessert—are the foundation of long-term success. Recognizing and celebrating them keeps you motivated to keep going.
As someone who has competed in bikini, powerlifting, and CrossFit competitions, I’ve learned that progress isn’t always about huge leaps. Sometimes, it’s about showing up every day and doing the small things that move you closer to your goals. Those little wins are what help you build confidence, strength, and resilience.
The Takeaway
Small changes in how we view our daily tasks can lead to big results. So, the next time you're thinking about doing something you “should” do, try pairing it with something you enjoy—and think about how you can make it a mini workout. Your health and fitness journey doesn’t have to be overwhelming; it’s about consistency and finding ways to fit it into your unique lifestyle.
You’ve got this, mama! Keep it up and don’t forget to celebrate those small wins.
For more tips, inspiration, and support, follow me on Instagram. Let’s keep moving together—one little win at a time!
