Atomic Keegan: Becoming the best version of myself

 Why Habit Stacking Works: My Morning and Evening Routines I am referencing James Clear, author of Atomic Habits , once again. He emphasizes that New Year’s resolutions often fail because they rely on motivation rather than systems. By linking new habits to existing ones, I’ve created morning and evening rituals that support my health, productivity, and well-being. Here’s a glimpse into my habit stacks and why they work. The Power of Habit Stacking The beauty of these routines lies in their simplicity and consistency. Each habit builds on the previous one, creating a flow that becomes almost automatic over time. For example, stepping outside in the morning naturally leads to brushing my teeth, and reading at night cues me to take my medicine and prepare for the next day. By designing my routines around habit stacking, I’ve taken the guesswork out of daily decisions, allowing me to focus my energy on more important tasks. If you’re struggling to maintain your own resolutions or rout...

Post-Holiday Reset: My Updated Habits and Tracking Methods for Weight Loss I’ve updated my habits and tracking methods post-Christmas. After seeing a few unflattering photos and feeling uncomfortably full from a week of indulgences, it’s clear I need to commit to weight loss. Right now, I’m determined to stay accountable. To help me stay on track, I’ll be sharing weekly updates with screenshots of my progress. Here’s an overview of my approach: Calorie Goals and Adjustments I’m aiming to consume around 1,700 calories per day (without any exercise adjust,emts) to achieve a weight loss of approximately 2 pounds per week. I’ve also recently started taking creatine ( https://www.healthline.com/nutrition/10-benefits-of-creatine) , which may cause temporary water retention, so I’m giving myself a one-week buffer before expecting to see weight changes. I may have some holiday weight that will fall off easily - but we will check next Friday! Daily Habit Tracking I’m inspired by James Clear’s ...

It’s the week of Christmas, but I didn’t want to let too much time pass without posting. Today, I want to reflect on one of my favorite athletes, competitors, and people: Michael Jordan. Even though Michael Jordan defeated my beloved Sonics (RIP — go Knicks now!) and disappointed my 7-year-old self, I’ve always appreciated his competitiveness, his drive, his theatrics, and his relentless will to win. As an adult, my admiration only deepened when I read his trainer Tim Grover’s book, Relentless , and watched The Last Dance . These works gave me a greater appreciation for someone who was famously cut from his varsity team in high school, yet went on to become the epitome of hard work and excellence. What struck me most was that even when Jordan was at his peak, he never stopped striving for perfection. His work ethic and dedication were unmatched, even by those already considered the best. One of my favorite quotes from Jordan encapsulates this perfectly: *"Maybe it's my fault. ...

Balancing a Busy Day: Wins in Fitness, Family, and Choices Yesterday, December 18th, was one of those whirlwind days where every moment felt accounted for. Despite the packed schedule, I found small ways to prioritize health, family, and movement, proving that even on the busiest days, we can make choices that align with our goals. The Morning Hustle My day began early—5:00 AM. I made it to the gym as soon as it opened and squeezed in a quick workout. It wasn’t my most intense session, but showing up and getting moving was a solid win to start the day. Navigating Lunch Temptations With a coworker in town, we spent the day driving around for appointments. For lunch, we visited a nice restaurant with plenty of tempting options. However, I chose Chilean sea bass with broccoli and whipped potatoes. This mindful decision was Win #1 for the day, reinforcing my goals despite the challenges. A Family-Centered Evening After work, I rushed to my daughter’s dance recital. The recital studio was ...

  Observations: Weight: Slight loss in the second week (-0.4 lbs), stable in the third week. Sleep Time & Score: Sleep improved in week 3 (7:23 hours), but the score dipped slightly. Activity: Steps peaked in week 2 at 11,612 but dropped to 9,799 in week 3. RHR: Resting heart rate improved from week 1 to week 2, remaining steady in week 3. Fitness Age & VO2 Max: Consistent across the weeks, with minor improvement in fitness age in week 2. Intermittent Fasting (IF): Fasting time decreased from 16:12 in week 2 to 14:24 in week 3. Summary: The data doesn’t lie—I took a step back from making week-over-week improvements. While I have plenty of excuses, such as work and child-related events, the reality is that I can regain momentum by committing to the perfect morning routine. Over the past week, I’ve already made strides by focusing on better intermittent fasting (IF) and increasing my movement, building a solid foundation for progress. I’m excited to take this commitment...

My First 12 Days of Habit Tracking: A Commitment to 10,000 Steps In my first 12 days of habit tracking, I’ve noticed a significant change: I’ve been glancing at my Garmin app and watch more often. One trend quickly stood out—my step count plummets on the weekends. Over the last four days, I didn’t hit the 10,000-step milestone even once. That realization didn’t sit well with me. So, I’m making a commitment: 10,000 steps every day , starting with a morning walk or run. Here’s why I’m committing to this habit: Start My Day on the Right Foot A morning walk or run sets a positive tone for the day, helping me establish my identity as a healthy, fit person. Increased Calorie Burn The extra movement contributes to my daily calorie expenditure, which aligns with my fitness goals. Enjoy the Satisfaction of 10,000-Step Notifications There’s a surprising amount of motivation in seeing that 10,000-step achievement pop up on my Garmin watch. Boost My VO2 Max Consistent physical activity, including ...

Struggling with Intermittent Fasting, But Staying Committed Intermittent fasting (IF) is tough, and I’m currently struggling to stay consistent. But I know the benefits are worth the effort, so I’m recommitting myself. Here’s a quick breakdown of why intermittent fasting works for me: Productivity Boost I feel incredibly productive when I’m fasting, especially in the mornings. There’s something about starting the day without a heavy meal that clears my head and sharpens my focus. Better Sleep My sleep is noticeably better when I stick to intermittent fasting. It’s like my body is more aligned, and I wake up feeling rested and refreshed. Caloric Control This one’s a work in progress. Even if I hit 16 hours of fasting, I sometimes still eat three meals, which defeats the purpose of caloric restriction. Here's an example: 3 meals of 800 calories = 2400 calories 2 meals of 1000 calories = 2000 calories The math speaks for itself—fewer meals, fewer calories. To jump-start my commitmen...

The facts are the facts. Here’s the data compared to last week when I didn’t track, with added commentary: Weight: Down 0.4 lbs I was hoping for a bigger drop in week one, but since I’ve been exercising consistently for a while, a few slip-ups kept it from being more significant. This week, I’m committing to a 2-pound loss. It’ll take some willpower and habit tracking, but I’m ready to make it happen. Sleep: Slightly Less My sleep is all over the place week to week. This time, it ranged from 4.5 hours to almost 9 hours—pretty inconsistent. I know I need to prioritize sleep better. Studies show that dads with daughters are most sleep-deprived when their kids are under 1 or between 3 and 5. (Guess what? I’ve got two daughters in that range!) My goal is to work on this. I thought intermittent fasting (IF) would help with sleep, but so far, not as much as I hoped. Average Sleep Score: Up 1 Pleasant surprise here! A little improvement feels good. I’ll take it. Average Steps: A Big Jump Last...

Why is the Weekend a Mental Barrier for Success? Weekends can often become a stumbling block in maintaining consistent habits that drive success. During the workweek, a structured routine keeps us focused and productive. However, when the weekend arrives, the lack of structure can make it easy to fall out of those daily habits. Here’s what I’ve learned about overcoming this challenge and turning the weekend into an opportunity for growth. The Importance of a Weekend Routine I realized that I need a routine for the weekend just as much as I do for the workweek. While weekends often involve kids’ activities and other unpredictable events, having a flexible but intentional plan can help maintain balance. For instance, sticking to key habits—or adjusting them to fit weekend dynamics—can keep me on track without feeling overly rigid. This revelation came to me after a moment of "stumbling" last Saturday. I overindulged and felt the mental and physical effects. Reflecting on this, ...

It’s a day of rest, but I’m still committed to building my habits for long-term success. Here’s an inspiring video from Kobe Bryant—because by the end of these 90 days, if I get in a fight with a bear, you’ll need to pray for the bear! 

Mr. Money Mustache is a financial independence blogger I have followed for a long time. Check out these posts about fasting from way back in 2012 and 2018.  Frugal Stomach Fasting A great reminder, if we have access to food we are very blessed. Be great. 

Chapter 1: Tiny Changes = Big Difference James Clear opens with a powerful idea: small, consistent habits have a tremendous impact over time. Key Points: We are a product of our habits. Success is built on daily habits. Similarly, failure often stems from poor habits repeated over time. Time magnifies habits. Positive habits, compounded over time, lead to significant success. Negative habits, compounded, result in setbacks. The power of compounding: Clear explains how small improvements in areas like productivity, knowledge, and relationships grow exponentially. Positive actions—like kindness—can strengthen connections as people reflect your behavior back to you. Plateau of Latent Potential: Progress often feels invisible at first, but persistence leads to breakthroughs. Instead of focusing solely on goals (e.g., “lose weight”), focus on creating a system (e.g., “build healthy eating and exercise habits”). Key Takeaway: “Goals are about the results you want to achieve. Systems are abo...

A few years ago, a 20-hour fast would have been unfathomable to me. Check out the "Zero" app Even just a few days ago, I would have said, “not a chance," with my eating habits. But fasting is like anything else: the more you do it, the easier it becomes. Having done it in the past with success I may have had a leg up. While this blog isn't specifically about fasting (and I didn’t plan on titling posts by day numbers either), I feel it’s worth sharing because it’s something that makes weight loss more attainable—while offering other surprising benefits. For some, these other benefits may even be the primary reason to explore fasting. If you’re new to the concept, intermittent fasting involves cycling between periods of eating and fasting. It’s not a diet in the traditional sense, but rather a pattern of eating. For a great introduction to intermittent fasting, check out this article by James Clear: The Good and Bad of Intermittent Fasting . There’s a wealth of literat...

I made it through Day 1! It was a success—I weighed myself and stayed on track. The day ended with my Benedictine College Alumni Christmas party at the Boulevard Brewery. I stopped eating (and drinking) at 9 PM, so now I’m aiming to make it to noon today (currently 9:40 AM). It’s simply mind over matter, right? Despite a packed schedule, I managed to squeeze in weightlifting, a sauna session, and 10,000 steps. Here's to keeping the momentum going on Day 2! Cheers! Glimpse of where I won the 2010 intramural soccer championship. No comment if I sent a PK outside of the whole complex. 

Day 1: A Fresh Start Woke up feeling great and energized! I’m not sure if it’s due to the good night’s sleep I got from stopping eating at 5:45 PM the day before ( Huberman Protocol ) or simply the excitement of starting the day. I managed a 17.5-hour fast and broke it with a balanced lunch that aligns with my calorie goals. Starting Stats from Garmin (7-Day Averages) Resting Heart Rate (RHR): 59 bpm Average Sleep: 6 hours and 49 minutes Additional Garmin Stats Fitness Age: 34.5 (I'm 35 so 34.5 is acceptable but room for improvement) VO2 Max: 43 I feel a bit embarrassed sharing my VO2 Max, but hey, this is a blog that no one reads anyway. For context, this number hasn’t changed much since 2022 because it only updates with runs, and I haven’t been running much lately. At my peak, it was 51, which is quite good, while 43 isn’t so great. I’ll dive deeper into what this means in a future post, but for now, this is something I’m determined to improve. Cheers to a great rest of day☝

  The 90-Day Year: Setting Goals for Big Results A friend recently shared the concept of the "90-Day Year" with me (precursor - I have not read the associated book). The idea is simple but powerful: setting slightly larger MicroGoals over a 90-day period, rather than annual goals, makes tangible progress more attainable. This approach resonated deeply with me, as I reflected on my own journey. In 2020 and 2021, I lost 45 pounds. Unfortunately, over the past year, I’ve regained 20-25 of those pounds, and it has been quite literally "weighing" on me. I’ve decided to take action and start this blog for a few key reasons: To lose weight and reclaim my health. To fulfill an elective in my Visionary Leadership Pathway for Toastmasters. To show up better for my family, friends, and employer, and ensure I’m around for a long time. Starting Point At this moment, I’m somewhere between the person I was in 2021 and the person I was in 2018. The good news? I’m confident I can lo...