Hello Sexy —

Welcome to Week Two of Sexy Hexy.

Last week, we talked about Monday as a reset. This week, we need to talk about what keeps you moving when that reset glitches.

Motivation is great when it shows up, but it never stays. Motivation is always fleeting. What does stay is mindfulness. Mindfulness is what lets you notice when motivation is gone without letting that moment decide your behavior. It’s how determination replaces hype.

When you’re mindful, you don’t need to feel excited to act. You notice what’s happening in your body, your mood, your energy — and you choose to show up anyway. That choice, repeated, is consistency.

That’s where real momentum comes from.

Motivation is powerful (but unreliable). Consistency is quieter, less exciting, but far more effective at changing your body and your life.

As William Walker Atkinson puts it in The Secret of Success, the will is the power that underlies determination and persistent action. It is both the cutting edge and the steady hand that holds us to the task.

Motivation comes and goes. That doesn’t mean you’re failing. It means motivation is doing exactly what it’s designed to do.

Motivation responds to novelty, emotion, and urgency.

The problem is that the body doesn’t change through novelty. It changes through repetition, through determined habit.

Instead of waiting to feel ready, try this today: Choose one small, controllable action and complete it on purpose.

Last week we worked on intention. That really is where it begins. This week, we take that one step further, moving from intention to habit.

This week, focus on one habit, not a full workout, not a perfect meal, just one deliberate act you can repeat. Wake up 30 minutes earlier than usual. Drink a glass of water right when you wake up. Choose a healthier food option. Something simple. Something easy.

Consistency doesn’t ask for enthusiasm. It asks for follow-through, so whatever your simple, easy deliberate act is, repeat it tomorrow and the next day. Do that every day this week, and see how that feels.

Let’s hit that again a bit differently: The body adapts through repeated exposure, not intensity spikes:

Consistency works because biology favors rhythm over drama.

Nothing has annoyed me more than how slow my progress has been in this bodybuilding competition prep.

When I began training seriously for bodybuilding, I thought progress would be quick, that I would be able to train hard, be consistent, and hit the stage within one year.

That’s not how it happened.

For months, nothing seemed to change. Strength increased quietly. Coordination improved. Discipline solidified. Only later did the physical changes show up.

That’s how progress works.

If you’re new to fitness, consistency might look like paying attention to how you move through daily life (posture, breathing, stability) rather than jumping into intimidating routines.

If you already train, consistency might mean resisting the urge to push harder and instead training more intentionally: slower reps, better control, cleaner execution.

Progress builds beneath the surface long before it announces itself.

Vintage Brawn delivers 24 g of high-quality protein per scoop from milk, egg, and beef isolates, giving your body a complete amino acid profile for muscle repair and growth. Whatever protein you choose though (powder like the one shown below, meat, fish, vegetable-based proteins like soy–there are so many kinds), aim for 1 g of protein per pound of body weight daily to lose fat while preserving muscle.

Stay tuned over the next couple weeks. We’ll be talking about the hidden muscle you need to develop before you start seeing results and how to make dieting less grueling.

Your turn.

Reply and tell me the day you’re most likely to skip your routine. Are Mondays difficult for you or do you get motivated by the start of a new week? Can you maintain your progress for a day or two, but getting past Wednesday is a struggle? (They don’t call it “hump day” for nothing, guys!) Maybe it’s the weekend that derails you. Let me know how it is for you, and I’ll work some suggestions into future posts.

See you next Monday.

Blessed Be,
Casey