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Becoming The Confident You
Strength, habits, and confidence—for real people.
Callum Murphy
November 24, 2025
Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.
Hi, I’m so happy to write to you again!
Christmas time can get busy — gifts to buy, people to see, songs to be sung.
It’s all a lot of fun, but it can also push our health into the backseat without us realizing it.
That’s why I want to give you 3 things you can do in under 10 minutes to stay healthy, active, and strong.
1. A 5-Minute “Movement Reset”
A super simple warm-up to do in the morning before the busy day:
1 minute: Marching in place
1 minute: Bodyweight squats
1 minute: Wall push-ups
1 minute: Glute bridge or dead bug
1 minute: Arm circles
This helps wake our bodies up for the day!
I will always advocate for at least 3 workouts using weights each week, but sometimes all we have time for is 5 minutes.
2. The “Protein Check-In”
Ask yourself one question:
“Where can I add a bit more protein today?”
Examples:
Add 3 Eggs to your breakfast
Add a protein shake to your “on-the-go snack”
Add chicken/salmon/beef to dinner
This helps keep us full and strong throughout the day, while also hitting our protein goal.
P.S. make sure to track your protein goal in a simple calorie tracking app like MyFitnessPal
3. A 5 Minute Gratitude Check-In
Write down 3 things you’re grateful for today — big or small.
One about yourself - Maybe you’re grateful for your sense of humour?
One external thing - Maybe you’re grateful for the roads being cleared and safe?
and One thing you’re grateful about God - Maybe you’re grateful of his constant peace?
This helps us get our minds in a good place and ready to tackle all the tasks in the day.
Putting it all together
These tiny habits might seem simple, but that’s the point, this is how we can stay consistent.
If you try even just one of these, I promise you that you are taking a step in the right direction to have an amazing month!
Have an amazing day
Need Some Accountability?
I’ve trained many clients, and one of the main things that they say helped them achieve their goals is the accountability that comes with coaching.
If you are in need of some accountability and are ready to take the first step towards a healthier you, click the link below and book a call 🙂