Six Week Series
F.L.A.M.E.
fuel, learn, adapt, move, empower
What is the F.L.A.M.E. Series?
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 Nutritionist
education/support on the impact menopause makes on mental health with a Licensed Therapist
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 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
September 16th 2025 - October 21, 2025
Tuesday evenings @ 6:00 - 7:30 PM
Tuesday, September 16
Tuesday, September 23
Tuesday, September 30
Tuesday, October 7
Tuesday, October 14
Tuesday, October 21
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 open 8/25-9/8!
