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Baer Body

Helping women 35+ navigate perimenopause with evidence-based strategies for fitness, nutrition, and lifestyle.

My goal is to help you feel strong, energized, and confident in your body again—without extremes or guesswork.

04/15/2026

Annual exam day!! 🩷

Honestly, aside from the awkward parts, I love getting to connect with my NP, ask questions, and today—advocate for myself in a big way.

I’m almost 39, my cycle is still regular, no hot flashes, sleep is solid 🙌
BUT I’ve started noticing something shifting…
😤more irritability
😬more anxiety
🤬feeling easily triggered the week before my period

Nothing “wrong” but enough to make me curious

So instead of waiting until things feel off, I asked for labs to understand my hormones now, while I still feel like “me.”

But here’s the truth:
✨ Hormones fluctuate daily
✨ Your levels depend on your cycle phase
✨ One random lab draw doesn’t tell the full story

So I have a strategy!
Timing my labs based on my cycle so I can get the most accurate picture.

👉 Check out slide 2 for exactly how I’m doing it

This is about creating a baseline so when things start to shift in the next 5-10years, I’m not guessing…I know.

And you can too 💛

If you’re:
• Wondering what’s “normal” for your body
• Starting to notice changes
• Not sure what labs to ask for
• Or want help actually understanding your results

I’d love to help you navigate it 🤝

You deserve to feel informed, confident, and in control of your health not confused and dismissed.

DM me and let’s talk🩷

03/26/2026

✨ Post workout/ lunch smoothie ✨
Why it works for fat loss
💪🏼Protein keeps you full, supports muscle rebuild
🥬Fiber from chia, flax, spinach, and fruit helps with fullness
🧡 Turmeric for anti-inflammatory
🍍Tropical flavor without a ton of sugar
🍭No juice or added sweeteners

Approx nutrition depending on your protein powder, about:
• 300–350 calories
• 30–40g protein
• 8–11g fiber

Sub out different fruit for different flavors!

03/24/2026

All women will go through this massive transition and yet there is little to no support.

It is my mission to use my knowledge, experience and skills to help bridge the gap between where you are and where you want to be.

03/21/2026

I got another chance to present to my dad’s Bio Ethics class! Teenagers will pay attention if you give them food! We discussed the processed food industry- what’s in our food and how those chemicals affect our brains and bodies. Hopefully turning them on to some new brands and options when it comes to food on the go.

03/11/2026

✨I’ve got some exciting news to share! ✨

I’m officially a Certified Menopause Coaching Specialist!

This certification allows me to combine my passion for strength training and women’s wellness to help women in perimenopause and menopause feel stronger, more energized, and confident in their bodies.

This is such an important stage of life, and too often women feel unsupported or overlooked. I’m here to change that!! With education, movement, and practical tools that actually work I hope to make a difference in the lives of those I am able to reach.

Stay tuned! I’ll be sharing tips, resources, and even hosting events for women navigating this transition.

02/05/2025

Adding a sprint finisher on the end of the workout twice a week has great benefits for women, especially for women in their 30s 40s and 50s.

🏋🏼‍♀️Sprinting engages different muscle fibers, particularly fast-twitch fibers, which can enhance strength and power.

🍎Sprints enhance insulin sensitivity and improve metabolic function.

💪🏼Sprints can help preserve lean muscle mass, which is crucial as women age and experience muscle loss.

⏱️Sprint intervals achieve significant fitness gains in a shorter amount of time

🏃🏼‍♀️Try a sprint interval workout during the first half of your cycle during the follicular and/or ovulation phase.

🚴🏼‍♀️Sprints don’t have to mean running! It can be cycling, assault bike, elliptical, battle ropes ect. We want to have short intervals of all out max effort and longer rest intervals to fully recover.

02/03/2025

Spinach & greens🥬
Turkey 🍗
Walnuts 🥜
Apples 🍎
Feta 🧀

Dressing: eyeball it and adjust for flavor
Avocado oil
Apple cider vinegar
Honey
Applesauce
Lemon juice

and

03/19/2024

Local friends! Come join me for an awesome class!

03/04/2024

10 things I did this week to honor my menstrual phase.
1. Walked outside 🚶🏼‍♀️
2. Took a nap 🥱
3. Went to bed early 👵🏼
4. Slept in 😴
5. Sauna stretch🧘🏼‍♀️
6. Light weights💪🏼
7. Hydrate with electrolytes 💦
8. Girl Scout cookies 🍪
9. Read and finished my book 📖
10. Binged a few episodes of Hack My Home 🏠 with my girls 👯‍♀️👯‍♀️

02/23/2024

It’s Friday! The sun is shining! I’ve got a happy playlist playing in my ears! It feels good to move my body! Feeling motivated, inspired and creative even though I’m in the later half of my luteal phase….im going to chalk that up to the sunshine and warmer temps ☀️

How are you moving your body today? 💪🏼

Address

Holland, OH
43528-9485

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