A 12-Week Journey of Awareness and Connection

The Menopause Mile was more than an exercise challenge. It became a community of women learning, reflecting, and finding strength in movement. Over 12 weeks, participants came together to focus on three key areas, mindfulness, positive neuroplasticity, and menopause symptom education.

While many joined to increase physical activity, the deeper goal was emotional awareness, learning to pause, listen, and go within.

1. Mindfulness and Affirmations: Finding Calm in Motion

Each week introduced a new mindfulness practice and affirmation to help women reconnect with the present moment. Lessons taken from How to Catch a Turtle, an introduction to mindfulness”.

• Week 2: “With each step, I return to myself.” Participants learned how movement can anchor attention.

• Week 6: “I find stillness in the ordinary.” Everyday tasks became moments of mindfulness.

• Week 10: “I dwell in the spacious now.” Pausing between thoughts and breaths helped build peace and patience.

These practices created a foundation of presence and compassion, helping women respond to life’s changes with awareness instead of resistance.

2. Positive Neuroplasticity: Rewiring for Resilience

Positive Neuroplasticity, or PNT, teaches the brain to hold onto calm, gratitude, and strength. Each week built on the last, transforming awareness into lasting change. Lessons taken from Dr. Rick Hanson, PhD.

• Week 3: Taking in the good — learning to stay longer with positive feelings so they become part of who we are.

• Week 7: Rewriting negative bias — shifting focus from what’s wrong to what’s working.

• Week 12: Making it a habit — ending each day by recalling one thing to be grateful for.

Through repetition and reflection, participants trained their minds to return more easily to balance and optimism.

3. Symptom Awareness and Clinical Insights

Education was central to the program. Each week explored a menopause symptom paired with practical, evidence-based insight.

• Week 1: Hot flashes — understanding body temperature regulation and managing triggers.

• Week 5: Weight and metabolic changes — balancing nutrition, hormones, and movement.

• Week 11: Joint and muscle aches — learning how estrogen supports collagen and recovery.

Supplemental lessons included topics like bone density (DEXA & FRAX) and hormone therapy (HRT & BHRT) — helping participants make informed decisions with their care teams.

The Deeper Impact

Beyond fitness or symptom tracking, The Menopause Mile was about reconnection to the body, the mind, and each other. Participants learned that healing starts from awareness. Exercise was simply the entry point; transformation came from reflection and community.

Over 60 days of movement, participants discovered that the most meaningful progress wasn’t measured in miles, but in moments of mindfulness, confidence, and peace.