Atomic Keegan: Becoming the best version of myself

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 ...

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 ...

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...

  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...