The F.L.A.ME. is a series of (6) consecutive 90 minute group sessions that include:

• pelvic floor focused fitness/movement with a Doctor of Physical Therapy

  (40-50 mins/session)

• fueling our bodies optimally for menopause with a Certified Nutrition Specialist

• education/support on the impact menopause makes on mental health with a Licensed Therapist

What to expect:

90 minutes/week of intentional, integrative wellness services with three local healthcare professionals!

45 minutes/week of intentional movement with Carlin Davinsizer curated to increase mobility in the pelvis, strengthen pelvic floor, and lengthen abdomen. This is not the heart-pumping, sweaty workout class you’ve seen at the gym. We’re prioritizing low impact, confidence/foundation building movements to prepare you for life outside of the gym.

Weekly nutrition and supplement support with Tracy Pritchard, specific to menopausal symptoms and experiences. In addition to learning what to eat to fuel our bodies optimally, we’ll also be re-learning how to eat considering things like portion sizes, body composition, and sustainable weight management.

Connection, education, and mental health support with Jennifer Voorhaar, local women, and the conversations our mother’s weren’t having about this significant life shift. It wouldn’t be menopause without some mental health! We’ll be discussing things like habit implementation, comparison, and our lived experiences.

When:

SIX WEEK SERIES

Feb 10, 2026 - Mar 17, 2026

Tuesday evenings @ 6:00 - 7:30 PM

Where:

Hope and Healing’s Leonardtown Location / The Wellness Wing Studio

23140 Moakley Street, Suite 6, Leonardtown, MD 20650

GOOGLE MAP

Weekly Framework:

Week 1- 

FLAME Foundations 

Housekeeping: introductions, things to know about the space, overview, staying connected and accountable…

Nutrition basics: key components of a healthy menopause from a nutrition perspective…

Pelvic Floor Basics: establishing the mind/body connection with your pelvic floor

Week 2-

Optimal Nutrition & Pelvis and Ribcage Mobility

How to optimize nutrition during menopause

How to utilize deep breathing and why it’s so effective

Week 3-

Learning to Lengthen

Improving length of the spine, hips, and relieving pressure

Mindset, habits, routines, time and task management

Week 4-

Loading the Hips

Sleep Hygiene

Movement for releasing stress, tension, and trauma from our bodies

Week 5-

Integrating Strength

Modifying traditional strength movements to fit our needs

Protein and Supplement/Shake Samples

Week 6-

Make it Dynamic/Farewell

Introducing plyometrics (making movement as important as nutrition)

How To Build Your Own Workout

Flying from one place to the next…

Carrying the mental and physical load of menopause / motherhood, how to prioritize/delegate tasks

(even when we forgot our superhero cape at home!)