Six Week Summer Series
F.L.A.M.E.
fuel, learn, adapt, move, empower
What is the F.L.A.M.E. Series?
90 minutes of weekly movement, nutrition, and mental health education/support in a group setting with three rockstar wellness professionals in SoMD! Specifically curated for supporting women experiencing perimenopause.
F. uel your body
L. earn what works
A. dapt with grace
M. ove with purpose
E. mpower yourself and each other
What to expect:
90 minutes/week of intentional, integrative wellness services with three local healthcare professionals!
45 minutes/week of intentional movement with Carlin curated to increase mobility in the pelvis, strengthen pelvic floor, and lengthen abdomen.
Weekly nutrition and supplement support with Tracy, specific to peri-menopausal symptoms and experiences.
Connection, education, and mental health support with Jen, local women, and the conversations our mother’s weren’t having about this significant life shift.
When:
SIX WEEK SERIES
June 3 2025 - July 8 2025
Tuesday evenings @ 6:00 - 7:30 PM
Tuesday, June 3
Tuesday, June 10
Tuesday, June 17
Tuesday, June 24
Tuesday, July 1
Tuesday, July 8
Where:
Hope and Healing’s Leonardtown Location / The Wellness Wing Studio
23140 Moakley Street, Suite 6, Leonardtown, MD 20650
Weekly Framework:
Week 1-
Foundation: Breath and Pelvic Floor connection
key components of a healthy menopause from a nutrition perspective
self- care basics, and an invitation to prioritize our wellness in perimenopause
Week 2- Pelvis and Ribcage Mobility
managing weight gain during menopause
deep breathing, how to do it and why it’s so effective
Week 3- Learning to Lengthen
foods for hormonal balance
time and task management, how to prioritize/delegate
Week 4- Loading the Hips
vitamins and supplements for menopause
movement for releasing stress, tension and trauma from our bodies
Week 5- Integrating Strength
creating a personalized meal plan for menopause
Moms are the strongest humans we know! How to carry the (mental and) physical load
Week 6- Make it Dynamic: Intro to Plyometrics
making movement as important as nutrition
Flying from one place to the next… (even when we forgot our superhero cape at home!)
Meet Your Wellness Team:
F.L.A.M.E. is facilitated by
Tracy Pritchard (MS, CNS, LDN),
Carlin Davinsizer (DPT), and
Jennifer Voorhaar (LCSW-C)
FAQ’s:
What to wear:
Loose, comfortable clothing— suitable for exercise.
Footwear can be socks, but you may way to prepare tennis shoes in case we cool down with an after session sunset stroll!
What to bring:
Water and a willingness to try something new
F.L.A.M.E. Swag Bags
An optional add-on curated just for members of our F.L.A.M.E. series, including:
locally made burlap tote
custom aromatherapy (hormone blends)
journal with sticker prompts
BlueBird Massage and HnH swag discount codes
…and more!
add to cart at check out for $25!
(contents valued at $40)
Early Bird Registration is AVAILABLE NOW!
