Wearing a bathing suit in public: It sends a chill down my back. In fact, I gravitate to big-city get-aways so I don’t even have to take my bathing suit out of its drawer. But yesterday, I did it. I put on my big girl pants (or in this case, a bikini), marched into the pool area at Soho House (because big cities have bodies of water, too...), and decided I’d have a wonderful day at the pool if it killed me.

Imagine being in a sled on top of a newly-snowed-on hill. You've got your snow goggles on, ready to zoom down that hill. But if you've gone sledding before, you'll know that that very first ride down the hill can be a little rough-going since the snow is brand new. As a new pathway gets sledded on over and over again, the sleeker said pathway gets and pretty soon you're ZOOMING super fast without even trying!If you've ever learned a new skill or exercise, the above situation might feel familiar: The first time you learn how to do something, it feels challenging because new neural pathways are being created (THANKS, neuroplasticity!). The more your nervous system recognizes that pattern, the more natural and ingrained and second-nature it becomes. 

In this episode of "Bama Goes to School", we are going to talk about the business of managing expectations when we're in different environments!

When learning a new skill or habit, be it exercise- or nutrition-related, we need to deal with our own version of the three Ds which I am calling “FIT”: Frequency, Intensity and Time. Let’s use “to exercise” as the habit we are trying to work on. Looking through the FIT variables, here are some ways to choose how you will practice this new habit!

Yes, as a coach I help people get stronger and help them shift some of their behavior around food but at the core, isn't my biggest responsibility to help my clients tap into their potential to be their most awesome self?

Since one of my really active clients eats a plant-based diet, I thought it would be fun to gather up info about non-meat sources of food that are high in protein!

Snacks. I love them. I want them. Sometimes I actually need them to keep me from raiding all of the cupboards in my kitchen when I get home feeling famished! Whether you’re trying to lose weight or lean out or gain weight, I'm sharing these go-to snacks. They are yummy, filling AND satisfying (you'd just adjust the portion sizes based on your goals!).

Not only is it soup season but January is also National Soup Month! As a new Minnesotan-by-marriage, I thought I would share my new absolute favorite soup that is VERY popular in the North Star State: Chicken and Wild Rice Soup. Did you know wild rice is the state grain? I do now!

If you follow or have worked with me before, you know I’m not an elimination girl. Total elimination of a food or drink usually completely backfires (obviously we’re not talking about addiction here)! That being said, though, we do need to be honest with ourselves: We often might *think* we’re only enjoying seasonal goodies here and there because they’re “special” and “unavailable” the rest of the year. But we completely lose sight that the “here-ing and there-ing” of treats year-round can actually add to the waistline over time.

Lunch: It can be the toughest meal both for people with "regular" work schedules and for those of us whose days may be a little less structured. Sometimes there are too many choices ("I have a Potbellys, Jimmy John's, Chipotle and Panera nearby! I don't know what to get!") and sometimes we feel like there are no choices at all ("I have a Potbellys, Jimmy John's, Chipotle and Panera nearby! I'm so sick of them!"). And a lot of the time whatever we finally do choose for lunch can be completely void of nutrients. I was in this slump until I had dinner with my awesome neighbors one night when I had a total A-HA! moment.

Now, obviously I’m not a mental health professional, I’m not a doctor (and if you’re really battling some stuff, you can find help here). But I do know that chronic stress and anxiety will not help your body feel good at all. So while we figure out a way to be good, productive members of society, let’s work on how to be good, productive AND healthy (because, let’s face it: If you’re not feeling good, how productive can you really be?). Here are some ways we can combat the negative effects of What’s Happening RightNowAllTheTime.

My good friend and health industry colleague Dr. Meggie Smith of Chiropractic First in Evanston invited me to join her during the Downtown Evanston Wine Walk last week to do "something fun" in her office since she was one of the wine walk stops. I racked my brain, trying to figure out what to do and then I figured, Hey! Why don't I provide the food? Want the recipes? Read on!

My love for slow-roasting salmon runs deep. But sometimes I don't have 30-60 minutes to let it baste in its own juices. I'm guessing you don't always either! So here's a way I learned to make it that takes literally 10 minutes max!

Here are 5 things I am mindful about as I try to dampen my perfectionist tendencies and get out of my own way!

Winter is almost over which makes me wish I'd thought of this earlier in the season. But, hey, as long as it's still cold, I will continue to make this awesome, super tasty, satisfying, comforting dish. Best of all, especially for my fellow food-sensitive friends, this dish is free from most allergens like eggs, nuts, etc and is gluten-free, dairy-free, grain-free and paleo-friendly!

Now, as many programs, nutritional systems and workout fads as I see out there, there is one weight loss method I’m not seeing enough of: Getting people to love and respect their bodies NOW so making healthy choices day to day becomes EMPOWERING, not threatening.

Here are 4 steps that can help you gain the control you feel you don’t have!

It still feels like “back to school season” (especially in Chicago where we’re wondering when the kids will actually go back to school) and I am reminded of my good ol' "what I did this summer" assignments of years' past.

Well, here's a 2012 adult version