W. Clement Stone said “Big doors swing on little hinges”.  I’ve thought about this quote a lot over the years (to be fair, I always thought it was “Little hinges swing big doors” until I looked it up to write this post!) and I have always loved the idea that it is the small and seemingly inconsequential things in our every day that make all the difference.  When it comes to the gym and fitness, this idea couldn’t be more true. Big transformations are built on the foundation of small, consistent habits that fit seamlessly into your daily routine. Here are some quick, easy-to-implement changes that take five minutes or less but can lead to massive results over time.

1. Book Tomorrow’s Gym Session Tonight

Before your head hits the pillow, make tomorrow’s workout non-negotiable. Booking your session before bed eliminates decision fatigue in the morning and commits you to action.

Pro tip: If you’re a morning ‘trainer’, lay out your gym gear before bed—it’s amazing how much easier it is to get moving when everything is ready to go.  If you train after work – pack your gym gear in your work bag BEFORE you go to bed…

2. Prep Your Lunch

Skipping lunch planning is the #1 challenge I hear in client meetings. Here’s an easy fix:

• Grab a 185g can of tuna.
• Chop some tomato and cucumber.
• Crumble in some feta cheese.
• Add spinach leaves.

Boom—54g of protein and heaps of micro-nutrients ready in less than three minutes! If tuna isn’t your thing, prep something else, but get it done. A little effort the night before saves time, stress, and unhealthy choices the next day.

3. Breakfast = Cheat Code

Prepping breakfast before bed is a game changer. Combine 200g of Greek yogurt with a scoop of protein powder for a quick, delicious meal that packs 50g of protein. It takes 90 seconds and ensures you start the day fueled. You can’t argue with numbers this good!  Want more – stir through half a cup of berries…

That’s two meal ‘habits’ in a row and in both of them I’ve mentioned protein – in the past couple of weeks I’ve met with people who have said “why is protein even important”…I continue to be amazed with questions like this (people actively working on their physical health and fitness levels who don’t know what they’re eating from day-to-day) but in short:

• Protein supports muscle repair and growth, which is essential for maintaining strength, especially as you age or increase physical activity.
• Protein helps keep you fuller for longer, reducing unnecessary snacking and supporting weight management while fuelling your body for peak performance.

I could probably add a bit more but that seems pretty compelling right?  Not sure how much protein to eat – check out our Healthy Eating Guide:  https://round1fitness.com.au/round-1-simple-food-and-recipe-guide/

4. Start Your Day With Water

Hydration is often overlooked, but drinking 500ml of water first thing in the morning is a simple win. It wakes up your body, aids digestion, and sets the tone for hitting your 2-litre* daily water target. A hydrated body is a high-performing body.
* I know people are reading this right now saying “2-litres isn’t even getting started…well, this is 100% about getting started.  Drink your 2-litres and once you’ve got that nailed every day for a month, you can look to build to 2.5 or even 3lt per day.

5. Morning Stretch for Your Back

A tight lower back can kill your motivation to exercise, but it’s preventable. Commit to a quick lower back stretch and mobility routine every morning. Five minutes can leave you feeling refreshed, mobile, and ready to take on the day.

6. Post-Class Stretching

This one is obvious, but so often skipped. Stretching after a workout improves recovery, flexibility, and overall performance. Plus, it’s a chance to decompress after a tough session. Don’t skip it!

7. Bonus Rounds: The 5-Minute Add-On

Missed a target during class? Feel like you didn’t hit your abs enough? Take 5 minutes post-class to tackle it. These bonus efforts might seem small, but they add up fast:

• 5 minutes x 3 sessions per week = 15 minutes per week.
• 15 minutes per week = 1 extra hour per month.
• 1 extra hour per month = 12 hours per year!

Remember, long-term consistency beats short-term intensity every time…think of this like doing a challenge extra (from the Summer Slam) every single day.

Bonus Thoughts: The Bigger Picture

While the habits above can transform your routine in just five minutes a day, let’s not forget the larger factors that truly supercharge your fitness journey:

• Sleep and Organisation: Prioritising quality sleep and planning your day with intention can be game-changers. A well-rested body performs better, recovers faster, and makes healthier choices. Organisation ensures you stay on track and eliminate unnecessary stress.
• Move More, Live More: Aim to lift your daily step count above 10,000. It’s not a five-minute fix, but it’s a simple, sustainable way to burn more energy, improve cardiovascular health, and boost your mood.

These might take more effort than the habits we’ve discussed, but they’re absolutely worth it. Think of them as the foundation that makes all those little habits even more effective. Success is rarely about one thing—it’s about stacking small wins, day after day, until you build a routine you can thrive on.

The Power of Small Habits

Each of these actions might feel insignificant on its own, but the cumulative impact over weeks, months, and years is profound. Remember, success in fitness (and in life) isn’t about perfection—it’s about progress. Five minutes at a time, you’ve got this.

Let’s hear it—what’s your go-to five-minute habit? Share it in the comments or let us know next time you’re in the gym. Here’s to building big results, one small habit at a time!