The Power of BAMs: Bare Ass Minimums for Healthy Living in the Chaos

An early morning sunrise

The kids all have the stomach bug at the same time.

Your boss tells you that you need to go to San Diego tomorrow morning for a week, and you’re in the middle of a kitchen remodel.

Perimenopause has disrupted your sleep so much that you haven’t had more than 3 hours of rest in two weeks.

Life happens. And sometimes, despite our best efforts, our healthy habits can get completely derailed as we’re just trying to make it through the day.

Enter the BAM — Bare Ass Minimum.

BAMs are simple, non-negotiable habits that serve as your baseline—things you can do no matter what life throws your way. These habits aren’t about perfection; they’re about consistency. They help you prioritize yourself and your health during chaotic moments, ensuring you can at least hold on to something in the middle of the storm.

What Are Some BAMs?

My clients have a range of BAMs, including:

• Drinking enough water

• Eating at least one vegetable a day

• Getting some purposeful movement (even if it’s just a short walk)

• Going outside and sitting in the sunshine for 10 minutes

• Getting at least a few hours of sleep

The beauty of BAMs is that they can look different for everyone. They’re flexible, personal, and based on your unique needs and circumstances.

Why Should We Establish Bare Ass Minimums?

In perimenopause, our lives are often already thrown off balance by symptoms like hot flashes, mood swings, brain fog, and sleep disruptions. When life throws something unexpected at us, it can feel like everything is falling apart. But by setting up a set of Bare Ass Minimums ahead of time, we prevent ourselves from giving up on everything altogether.

If we know we can rely on something simple—like drinking water, taking a short walk, or practicing deep breathing—then we’re less likely to feel overwhelmed and more likely to feel like we’re still in control of our health.

What If Your BAM Becomes Second Nature?

If you’re rocking your BAM to the point where you don’t even have to think about it anymore, great! You’ve got the consistency nailed. But here’s the next step: Can you add another BAM?Absolutely. When your current BAM feels effortless, it’s the perfect time to establish a new habit to keep moving forward.

Now it’s your turn: What are your Bare Ass Minimums? Drop a comment below and share the healthy habits that you fall back on when life gets hectic. Let’s support each other in making sure we’re still prioritizing our health, no matter what!