May is Mental Health Awareness Month—a reminder that caring for your mind is not optional; it is foundational. Your mental health shapes how you think, feel, show up for others, and move through your day. Just like physical fitness, it requires intention, consistency, and space to breathe.

This month, commit to 30 miles of movement—just one mile a day. That’s it. Simple, approachable, and powerful. You can walk it, run it, or break it into smaller segments throughout your day. The goal is not perfection—it’s consistency. It’s showing up for yourself, even in small ways.

Each mile is more than movement. It’s a reset. A chance to step away from stress. A moment to process, reflect, or simply be still in motion. A way to reconnect with your body while giving your mind room to breathe.

Some days it will feel easy. Other days it won’t. Do it anyway. Because mental health isn’t built in one perfect moment—it’s built in repeated, intentional choices.

Move with intention. Breathe deeper. Release what you’re holding. Build something steady.

BE SURE TO LOG YOUR MILES USING THE SUGARWOD APP

THERE MAY BE SURPRISE REWARDS ALONG THE WAY!! 

Almost time for our summer walk/run program!  

Registration is now open for our Women’s 4-Miler Training Program at Heart & Soul Fitness, and we’d love for you to be part of it.

This 8-week program is designed to support you from wherever you’re starting—whether you’re walking, beginning again, or building back into running. Through intentional programming, strength training, and consistent coaching, we’ll help you build the endurance and confidence needed for race day. And then we will complete the Charlottesville Women's 4-Miler as a team on September 5th. A separate race registration is required to participate in the actual race in September. 

Summer Program Highlights:

• Walk/run programming for all levels
• Strength & conditioning opportunities to support endurance
• Community accountability and coaching
• Safe, progressive build toward race day

Program Options

Walk/Run Program Only: $25 (8 weeks)

Walk/Run + Group Fitness Access: $89 (8 weeks)

👉 Register Here: Walk/Run Program (Link)

Program Details
Training Begins: July 11th at 7:00am at Heart & Soul Fitness

We will meet at the Gym and proceed outside for guided walk sessions. We will meet RAIN OR SHINE. If the weather is too tricky...we will still meet indoors at the gym. 

For Our Current Members
As a current member, you receive full access to the Women’s 4-Miler training experience, including group runs and programming support. To participate, you will still need to register for the program using your exclusive member rate of $15. Your link will arrive via separate email. 

This program is more than preparing for a race—it’s about building consistency, strength, and confidence in a supportive community.

Race Day: Charlottesville Women's 4-Miler is Saturday, September 5th at Foxfield and a separate registration is required. 

Let’s train with purpose—together.

Nicole Hawker

Heart & Soul Fitness