Walking & Talking with Helen - Walking Workouts

Been sitting at your desk or on the sofa too long? Get up and give your butt a 10-minute walking break. This guided walking workout helps wake up sleepy glutes and gets your body moving again after hours of sitting.We'll also play around with your walking stride to see if you can get your glutes doing a little more of the work (or glute activation).Walk outside, or at home on a treadmill or walking pad.In this quick walk you’ll get:About 1,300 stepsA quick break from sitting too longEasy ways to wake up sleepy glutesWalking and posture tweaksA few walking ideas to fire up your glutesThe 55-minute timer trickAnd because I tend to drift (thanks ADHD), I also...Explain why my butt is apparently on vacationTurn into a five-foot tall Hunchback of Notre DameDiscover the first step to using my exercise step... is opening the boxDecide my butt does not need a 14-step morning routineThis podcast to walk to includes upbeat instrumental background walking music, walking cues, a few stride (not snide) experiments, and an optional cool-down.If you've been stuck at your desk, in the car, or on the couch, get up and come walk with me. Your butt will thank you.Don't forget to Follow the podcast.I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Need something fun to listen to while you walk? This 20-minute guided walking workout is packed with '80s MTV memories, Gen X nostalgia, 80s-style background music, and just enough coaching to keep you moving while your brain takes a trip back in time. Walk outside, or at home on a treadmill or walking pad.Today you'll get...About 2500 stepsA fun way to make your walk less boringA trip back to the early days of MTVUpbeat instrumental walking music and walking cuesA walking buddy in your earAnd because I tend to drift (thanks ADHD), I also...Introduce you to my pretend husband, Billy IdolForget my cats' names but remember every '80s lyricDecide I could've been Bono's sisterGet emotional over Do They Know It's ChristmasTell you the story behind Dire Straits’ Money for NothingTake a trip back to U2, Madonna, Tom Petty, A-ha, ThrillerThis walking podcast includes background music, walking cues, an optional cool-down, and a bell at the halfway point if you're walking outside.If you're ready to get your steps in, relive a little Gen X nostalgia, and make your walks a little less boring, lace up your high-top sneakers, grab your leg warmers, and come walk with me.Don't forget to Follow the podcast.Q: Who was your biggest MTV crush? Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Not a morning person? Me either. But this 10-minute guided morning walk is a brisk (ish), music-led way to get some steps in before life gets in the way. Walk outside, or at home on a treadmill, walking pad, or even marching in place.You'll wake up, boost your energy, and fit in a little movement before work, errands, emails, and everything else demands your attention.Even if you're grumpy in the mornings (like me), you'll get:A beginner-friendly, low-impact morning walkAbout 1300 stepsA little more morning energySome peace before the day beginsAnd because I tend to drift (thanks ADHD), I...Confess I used to eat ice cream out of a gallon containerThreaten people who talk to me pre-coffeeBlame Billy Idol for a 6 a.m. classThis walking podcast includes upbeat background walking music, walking cues, an optional cool-down, and a bell at the halfway point so you know when to turn around.If you're trying to get some steps in before something happens to throw you off, or want to build a morning walking habit, lace up your shoes and come with me for a morning walk.Don't forget to Follow the podcast.I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Want your walk to go by faster? This 1-mile guided interval walking workout keeps your body moving and your mind distracted.With optional one-minute interval bursts, upbeat walking music, and a few travel stories that prove you probably shouldn't let me plan the itinerary, the time flies by and you're done before you know it.Walk outside, or at home on a treadmill or walking pad.You'll get...A beginner-friendly, low-impact 1-mile guided interval walking workoutA fun way to get about 2,000 steps without watching the clockA chance to build stamina, boost your energy, and challenge yourself at your own paceA walking buddy in your ear to help distract you from the effortAnd because I tend to drift (thanks ADHD), I also chat about...Why we missed the train in London to the Harry Potter tourAccidentally riding a broken bike uphill to teach spin classWhy traveling with me apparently involves running through airportsAerosmith encouraging me to "Live on the Edge"This walking podcast includes background walking music with a beat, walking and speed cues, an optional cool-down, and a bell at the halfway point if you want to turn around.If you've been looking for a fun way to fit in a 1-mile walk or make your walking workout fly by, go grab your walking shoes.Like walking intervals? Go walk to episode 58 - Japanese Walking Method | 20-Minute Low-Impact Interval Walk. Don't forget to Follow the podcast.I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Want to walk more without relying on motivation?This 10-minute guided walking workout has simple ideas you can steal from people who walk a lot… and enjoy it. If you've been trying to stay consistent, fit in more steps, or make walking feel less like a chore, this walk is full of easy things you can do right now.Walk outside, or at home on a treadmill or walking pad.You'll get...Simple ways to make walking part of your everyday routineReal life ideas to help you stay consistent without waiting to "feel motivated"A beginner-friendly, low-impact guided walkAbout 1300 steps with upbeat walking musicA few tricks to make your walks more fun so you'll actually want to keep goingAnd because I tend to drift (thanks ADHD), I also...Explain why asking to steal a piece of chocolate sounds more exciting than asking for oneTell you how I walked more than 7,000 steps in Bangkok because I desperately wanted... breadDeclare myself a proud CarbitarianTalk about my messy closetSing a little “walk this way, talk this way…”This podcast to walk to includes background walking music, walking cues, and a bell at the halfway point.Want an easier way to walk more, stay on track, and make walking a habit that actually sticks? Lace up your shoes and let's go for a walk.Don't forget to Follow the podcast, and find me on social @yourwalkingpodcast.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Need time to yourself?This 15-minute guided walk is intentionally different from my usual walking episodes. Clear your head, slow things down a bit, and enjoy walking to upbeat music.If you've been feeling stressed, distracted, or simply need a few minutes to yourself, this walk gives you a chance to take a walking break and clear your head while you move.I won't be chatting as much as I usually do (wait, what?), but I'm still right here with light coaching and walking cues to help you get your steps in.Walk outside, or at home on a treadmill or walking pad.Get...A chance to clear your head and take a break from all the noiseA beginner-friendly, low-impact guided walk that's still a workoutUpbeat background walking music and light coachingA walking break to unplug for a few minutesPlenty of space to think (or not think), daydream, or simply walk to the beatThere's a bell at the halfway point if you're walking outside.If you've been craving less talking and more movement, lace up your shoes and come for a walk. No pressure. No weirdness. Just 15 minutes to clear your head and enjoy the walk.Don't forget to follow the podcast and find me on social @yourwalkingpodcast. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Too hot to walk outside? Let’s get that mile in anyway.This 1 mile guided walking workout is for those days when the weather has other plans. Whether it’s blazing hot, pouring rain, freezing cold, or you simply missed your chance to get outside, you can still get your steps in.Walk outside if the weather is bearable, or at home on a treadmill or walking pad. You can even march in place, walk the mall, power through Target or Costco, pace an airport terminal, or walk/run in the pool.Need a backup plan for those too hot days? You’ll get…A beginner-friendly, low-impact 1-mile walking workoutAbout 2,000 steps without melting in the summer heatAn easier way to keep moving when your outdoor plans fall apartFresh ideas for getting your walk in almost anywhereA walking buddy in your ear to help the time fly byAnd because I tend to drift, I also…Tell you why walking all over Bangkok (“One Night in Bangkok…”) felt completely normal, but walking one day in Dubai finally defeated meConfess that I somehow keep missing my “perfect” early-morning walking windowShare the story of my first client treadmill disaster as a brand-new personal trainerAdmit I turned down a Costco tuxedo cake after tasting sample… then went back the next day to buy… yup… the whole cakeExplain why my orange cats think every treadmill walk should include themThis walking podcast includes background walking music, walking cues, breathing reminders, and a bell at the halfway point if you’re walking outside.If you’ve ever looked outside and thought, “not gonna do it” this walk is for you. Don’t forget to Follow the pocast, and @yourwalkingpodcast on socials.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

This 15-minute walking workout is a fun trip back to the 90s. Set to upbeat background walking music with some audio coaching, we’ll laugh about music, movies, TV, gadgets, and all those little things we completely forgot about while you get your steps in. You can do this guided walking workout outside, or at home on a treadmill or walking pad.Need a break from emails, chores, and all the grown-up stuff for a little while? With this walk you'll get:A fun way to make the walk fly byAbout 2,000 steps with a brisk walking workout that doesn’t feel like exerciseA beginner-friendly, low-impact walkA chance to clear your head and reduce stressA little 90s nostalgia while hanging out with a friendAnd because I tend to drift, I…Admit I used to disconnect my husband’s dial-up internet just by picking up the phoneWonder why Blockbuster never seemed to have the movie we wantedRisk making half of you mad by admitting I thought Titanic was just… okayWonder how we ever found anything before GPS (and yes… MapQuest is somehow still around)This walking podcast includes background music, walking cues, and a bell at the halfway point if you’re walking outside.If you grew up in the 90s, or just want a way to make walking less boring, lace up your shoes and come for a walk. We'll dive into the world of Clueless, The Matrix, Nirvana, Backstreet Boys and more! Don’t forget to Follow.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

This short walk is for those days when you're in a bad mood and want to run away everything. If you’re feeling stressed, grumpy, overwhelmed, or stuck, this short walk helps you clear your head and puts you in a better mood. No toxic positivity here. You can walk outside, or at home on a treadmill or walking pad.Snap out of a bad mood without pretending problems don’t existFind one tiny good thing (like an amazing cup of coffee!)Do a beginner-friendly, low-impact walking workoutGet in about 1200 steps Reset your mood with a quick scavenger hunt in your headAnd because I have ADHD and drift, I also...Share the story of "Welcome to my tired and defeated spin class"Almost forget to cool you down because... Bob MarleyExplain why “just think positive” makes me even crabbierTalk about how a good song (and dancing around your house) can boost your moodRealize that Matlock's Kathy Bates was right: Two things can be trueSend you off with a virtual hug and, "Don't worry about a thing'Cause every little thing gonna be alright..."This walking podcast includes background walking music, tips to relieve tension, and a bell at the halfway point.If you need a quick walking workout, a better mood, a little stress relief, or just a way to break out of a bad mood loop, lace up your shoes and come for a walk with me. We can make ourselves less grumpy together. And if that doesn’t work… I’ll meet you at the airport.Make sure you hit Follow so you don't miss a episode.  (This is an encore episode, originally released in 2025. Because... bad moods happen.)Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

This is the final walk in our 4 part walking series. We’re finishing strong with a 10 minute power walk. A power walk is a brisk walk with purpose: faster than a casual stroll, slower than a run, and a great way to boost your heart rate without beating up your joints.This guided walking workout combines movement, music, and a story so time flies while you get in some low impact cardio. Walk outside or at home on a treadmill or walking pad.You get:A beginner friendly power walk workoutAbout 10 minutes of movement and 1300 stepsA brisk, low impact cardio boostMy ADHD also brings things like:Why a purple bike should have been a warning signCycling in Solvang, California, and the bakery adventuresWhether the five second rule applies to peanut M&Ms on the roadThe Monty Python song I can't get enough ofThis episode ha background walking music, breathing reminders for energy (oxygen, baby), a fast-ish walking pace, and a bell at the halfway point. Along the way we talk about staying in motion when things go sideways, doing different types of walks, and how three 10 minute walks add up to a good 30 minutes in day. Exercise snacks, as I like to say.If you’re looking for a 10 minute power walk workout, a podcast to walk to, or an easy way to fit more movement into a busy day, lace up and come for a walk. Don’t forget to tap Follow so your next walk is waiting for you.--Walking & Talking with HelenConnect: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

This is the third walk in my walking series, a guided 10 minute walk to help you stay consistent, even on your busiest days.Today we’re chatting about one of the biggest secrets to exercise success:Not motivation. Not willpower.Making it easy enough that you’ll actually do it. This is a 10 minute guided walking workout with music and a moderate, refreshing speed. It’s a beginner-friendly, low-impact cardio walk you can do outside, or as an indoor walking workout on your treadmill or walking pad.Get moving, clear your head, and build a daily walking routine that actually works… for your life (not some fitness influencer's).If you’ve ever told yourself you’ll start walking when life calms down, when the house is clean, when work slows down, or when everyone stops needing things from you… well, lace up your sneakers. This 10 minute walk gets you started right now.You get…A beginner-friendly, low-impact walking workoutAbout 10 minutes of movement and around 1200–1300 stepsSimple ways to make a daily walking habit easier to stick withA low-pressure cardio walk… no pace targets, no perfectionAnd because sometimes I drift, I also talk about…The cozy morning routine that somehow got me exercising at 5:30 a.m. in my pajamasWhy the famous 10,000-step goal started as a marketing campaignBreaking up with my heart rate monitor because it was stressing me outTricking myself into exercising by committing to just five minutesHow lost earbuds, missing socks, and social media scrolling can derail your awesomely good intentionsThis walking podcast includes background music, breathing reminders, and a bell at the halfway point.If you’re walking for weight loss, stress relief, or just trying to get more daily steps, this 10 minute walk is an easy way to get started. Tap Follow so Week 4 is waiting for you in your feed. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

10-minute walking workout. This is the second walk in our 4-part walking series, and today we’re making walking less boring.This is a brisk, guided walking workout with music and stories to keep your brain busy while you get your steps in. It’s beginner-friendly, low-impact, and gives you a quick cardio boost.You can do this walking workout outside, or at home on a treadmill or walking pad.You get:A quick 10-minute walk with roughly 1,200 steps.Pace changes that help the time go by faster.A low-impact cardio boost.Stories so you’re not staring at the clock.And because I have ADHD and tend to drift, I also share stories about:Living with my strict grandmother, Mormor, in a small town in Norway.Building giant snow tunnels and secret rooms in snowbanks.Getting kicked into a pile of bull manure by a small bull.Almost getting trampled by a mama elk after a very questionable decision.This walking podcast includes background music, walking cues, and a bell at the halfway point.Grab your shoes and let’s get moving.Tap Follow so the Week 3 walk is waiting for you in your feed.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

This is a 10-minute podcast to walk to, and the first part in a new 4-part walking series to get you moving and sneak a few more steps into your day.Today we’re doing walking intervals. Nothing scary. Just short bursts of faster walking with recovery periods to wake up your body and your brain. Plus, these little pushes are great for women over 40. And I am way over 40. Like waaaay.You can do this guided walking workout with music outside, or at home on a treadmill or walking pad.If you're not up for those extra pushes today, you can absolutely skip them and just stay with a steady, comfortable pace.How do you make walking less boring?You have to give your brain something else to focus on besides the clock. Doing short intervals breaks up the time and turns a quick 10-minute walk into a game. Plus, I share some ridiculous stories to keep you distracted so the time flies by.What are the benefits of walking intervals for women over 40?Intervals are a great way to challenge your heart rate and build stamina without putting heavy stress on your joints. By adding short, 30-second bursts of faster walking, you wake up your circulation and boost your energy levels. Because each push is followed by a recovery period, it strengthens your lungs and legs without leaving you completely exhausted. Can you get a good workout in just a 10-minute walk?Yes. Stop thinking you need an hour of free time or nothing at all. A quick 10-minute power walk gets you roughly 1,300 steps and gives you a major energy reset. It is just a short, manageable burst of movement that actually fits into a chaotic day.What you get during this walking workout? Easy walking intervals with background music and a bell at the halfway pointA quick burst of energy without doing anything extremeAbout 10 minutes of movement and roughly 1,300 steps (woo hoo!)And because I have ADHD and drift all over the place, I also...Tell you how I accidentally rode my bike onto a busy freeway and discovered I can indeed sprint if motivated by deathRelive old spin class torture involving the song Cotton-Eyed Joe and how I tracked my fitness by how long my thighs could hold my body upDiscuss whether Ring of Fire was secretly written about my quads giving up on lifeEncourage you to dance the last few steps home like nobody’s watching Lace up those sneakers and let’s get to it.Tap Follow so the Week 2 walk is waiting for you in your feed.Share your walk at @yourwalkingpodcast on Instagram, Facebook or Threads.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

You know those days when your plans to work out fall apart? (Or your plans for anything, really). This 1-mile power walk is a great podcast to walk to, and it's all about having a backup plan so one messy day does not turn into a full “well, I guess I live on crackers now” situation.This is a guided walking workout you can do outside or at home on a treadmill or walking pad. Lace up your shoes, and let’s get a brisk 1 mile and about 2,000 steps in together, complete with background walking music.How to stay consistent with exercise when you’re busyStop waiting for the perfect day or the perfect time, because it doesn't exist. Staying consistent means ditching the "all or nothing" mindset. Something is always better than nothing. What is a realistic exercise backup plan?Find what actually works for your real life and schedule... not someone else's. If 5:00 AM workouts aren’t your thing, don't make yourself do them. Your backup plan should be a no-fuss, indoor or outdoor walk that you can trigger the moment your calendar blows up, whether you are stepping outside or walking inside on a walking pad or treadmill.Your body, your life, your scheduleSome people "eat the frog" first, some people take their "reward" first. (Spoiler: I like my reward first). Don't force yourself to live someone else's schedule. We also walk and talk about: How to stop waiting for the perfect conditions to exerciseAre you an Amy or a Captain Holt from Brooklyn Nine-Nine? Or a Helen?Walking tours in Europe and throwing out the standard productivity adviceThe reality of trying to do crunches while nursing a baby (motherhood is... different)If your schedule just went totally awry but you still want to fit in some movement, hit play and come for a walk.Tap Follow so the next walking podcast episode is waiting for you in your feed.Share your walk at @yourwalkingpodcast on Instagram, Facebook or Threads.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

If your brain has been screaming for sugar, caffeine, a nap, or all three… this 10-minute guided walking workout helps you get over that slump. It is a podcast to walk to that is designed to wake your body back up, loosen up all that desk or sitting stiffness, and help you feel more focused.You can do this walk outside, or at home on a treadmill or walking pad.What you get on this 10-minute walk:Background music to help keep your pace, plus breathing reminders and posture resetsA real energy and mood boost without needing a napAbout 10 minutes of movement and roughly 1200 stepsTidbits about NEAT, the daily movement that helps keep up your energy, metabolism, and healthAnd because I can't stay on topic, I also...Read you a dramatic poem I wrote about sugar (it is definitely not Dr. Seuss material)Make fun of my past self as a fitness instructor who couldn't even stand up straight after sitting too longGush about a five-week-old rescue kitten who is still trying to figure out how her own legs workTell a silly story about my Aunt Inger and me running after a runaway luggage cart in Norway after a nine-hour flight (way too much sitting)If you need a quick mood boost or some relief from sitting too long, lace up your shoes and come for a walk.Tap Follow so the next walk is waiting for you in your feed.PS. Want easy ways to get more steps in? Check out Ep. 37 — 15-Minute Walk: Fit More Steps In the Easy Way.PPS. Connect with me on social media at @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

(This episode originally released October 21, 2025. Let's clear some brain fog!)Ever feel like your brain has 50... no, a thousand, browser tabs open at once? And then you try to talk into the cat food bowl instead of your phone. (Yep. I did that. Full story in the podcast.)We'll fix it with this low impact guided walk you can do outside or at home on a treadmill or walking pad. And... you'll get about 2000 steps in! My concentration is a mess some days.During this 20-minute walking workout I share a super simple 3-step hack I use to shut down distraction and find some actual focus. Yippee!Here's what we chat about:The "Just One Thing Rule" I use to figure out what really matters in the middle of the chaos.My "tangled knot of yarn" trick for tackling huge projects.The 5-minute "hide-under-your-desk" reset I stole from a TV show (you'll love it).If your brain feels like a closet you are afraid to open, this one's for you.P.S. You'll hear a bell halfway through the walk. If you're walking outside, that's your "turn around" cue. And tap Follow so next week's walk is waiting for you.I also chat about cleaning out closets, talking into a cat food bowl instead of my phone, ADHD, cutting a chunk out of my hair, A Man on the Inside TV show.Instagram/Facebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

A podcast to walk to when you need something to entertain and distract you. Story, scandal, and steps.This is a 15-minute guided story walk about Milli Vanilli, the lip-sync scandal that rocked the music world, and what really happened to the two men behind the illusion. You can do this walk outside, or at home on a treadmill or walking pad. There’s background walking music to keep your pace. You’ll wake up your heart rate and your metabolism, getting between 1,800 and 2,000 steps in without even noticing.  What we're talking about while we walk:The 1989 concert glitch that started the downfall of Milli Vanilli: 80,000 people, one skipping track, and one very memorable exitRob Pilatus and Fab Morvan: the faces, the braids, the fantasyFrank Farian, the German producer who built the whole illusion from a nightclub in MunichThe Grammy win in 1990, and the shocking Grammy revocation that had never happened once in 33 years of Grammy historyThe press conference producer Frank held alone, and how Rob and Fab found out the same way the rest of us did: from the newsWhat happened to Rob Pilatus after the scandalHow Fab Morvan eventually made peace with the music, and why he says the joy people felt dancing to it was realAnd because I cannot just tell a straight story without wandering off, I also detour into:Teaching high-impact aerobics in an aqua unitard and high-top Reeboks, my pretend 80s husband... if you’ve listened before you know exactly who that is, “Rasputin” by Boney M, possibly the greatest walking song ever recorded, and why you might catch me dancing down the street.This walk is a little different. A little nostalgic. A little sad. A little wild.But if you need a story to pull you through your walk today, check i out. Put in your earbuds, lace up your shoes, and go for a walk.And tap Follow so the next walk is waiting for you.If you know someone who’d love this, a fellow 80s fan, a true crime lover, or just someone who needs to move more, send them this episode.PS. Connect with me on social media at @yourwalkingpodcast.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

If you've been running all day and still feel behind, this 10-minute ADHD-friendly walking workout is your circuit breaker. It is a quick, brisk podcast to walk to that gives you the receipts… proof that you're doing way more than your brain is giving you credit for. You can do this short walk outside or at home on a treadmill or walking pad. Or even marching in place.You can get about 1,200 steps in just 10 minutes without even noticing. A quick power walk is a great way to hit a small movement milestone, kick that oatmeal-brain to the curb, and completely reset your focus for whatever task is next.What you get on this 10-minute walk:A guided walk with stories and background music to keep your pace and a bell at the halfway pointA major energy boost to clear out brain fogAnd because I cannot stay in a straight line, I also wander into:My teenager story in Norway trying to become a tidy "ordensmenneske" with a pen and dresser labels, which lasted about 48 hoursFinally getting diagnosed with ADHD in my 50s and realizing why I owned so many planners I never usedFinding cheap cat notepads at TJ MaxxRandomly singing Yello’s “Oh Yeah…”Dancing down the street during my walks and not caring if people think I'm a weirdoIf you need a quick break to quiet your mind and get moving today, lace up your shoes and come for a walk.Tap Follow so the next walking podcast episode is waiting for you in your feed.PS. Connect with me on social media at @yourwalkingpodcast Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Your brain's been foggy. Your energy's been missing. This 15-minute walk helps fix that and get you back to:More energyClearer headBetter moodLess hairy legs (you have to listen to find out)This is a low-impact guided workout you can listen to while walking outside or inside on a treadmill or walking pad. There's background music to help you keep your pace (great for ADHD peeps) and a bell at the halfway point so you know when to turn around.You'll start out feeling blah… and end up digging out your brightly-colored shirts.I also chat about why your brain shuts down and sluggish during the dark months, and the connection between natural light, serotonin, and why a walk outside is one of the fastest ways to feel alive again. SAD is real. So is the fix. And because I never stay on track, I also wander into:the time I made an Easter basket for my Catholic boyfriend using Playboy cutoutswinter making me eat all the carbs (mmm)chasing summer for 16 months and realizing natural light actually mattersstrawberries = loveputting on something that isn't gray or black (yes, 90% of my wardrobe is gray or black… don't judge me)a quick musical moment (you've been warned)If you want... a quick, refreshing spring walksomething to boost your mood and clear your heada reason to finally get outsideor just 15 minutes that are just for you...go grab your shoes. Let's walk.Tap Follow so the next walk is ready when you are. And tag me at @yourwalkingpodcast so I can see where you walk.  Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

If your brain won't shut off, this 15-minute guided walking meditation for stress and overwhelm is for you. It is a simple, calming podcast to walk to that helps you quiet the noise, take a break, and clear your head. This is walking meditation… without the woo-woo or the guru stuff.You can do this mindfulness walk outside, or at home on a treadmill or walking pad.How do you do a walking meditation for anxiety and stress?You don't have to get anything right or force your mind to go completely blank. A practical mindfulness walk is just about shifting your focus to your physical movement. By tuning into the rhythm of your feet hitting the ground and practicing simple breathing, you naturally interrupt the cycle of overthinking and let your nervous system relax.What should you do if sitting meditation doesn't work for you?If sitting still makes your brain feel more chaotic, you are not alone. A guided walking workout gives your body a physical outlet while giving your mind a simple, low-stress focus. You can count your steps or do a quick body scan to release tension from your forehead, jaw, and shoulders without the pressure of a traditional meditation practice.Is taking a walking break a waste of time when you are busy?No. Taking a quick 15-minute break to walk does not mean you are falling behind. Giving yourself permission to pause and step away from your tasks actually restores your mental clarity and focus. It is a guilt-free way to protect your energy and peace so you can handle the rest of your day without feeling completely overwhelmed.What you get on this 15-minute walk:A guided mindfulness walk with stories and light background music so you don't have to think about anything but your paceSimple breathing exercises, posture resets, and a gentle body scan to melt away desk tensionA quick mental reset that leaves you feeling lighter, grounded, and a heck of a lot better than when you startedAbout 15 minutes of movement to get your steps in for the dayIf your brain is doing that looping thing again, grab your shoes, whether you are stepping outside or staying at home on a walking pad or treadmill, and come for a walk.Tap Follow so the next walk is waiting for you in your feed.PS. Connect with me on social media at @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

This 15-minute walking workout is packed with 80s one-hit wonder stories and facts that make the time fly. The actual 80s songs aren't included (you know - copyright), but the stories behind them? So interesting. You can walk outside or at home on a treadmill or walking pad. Either way, you’ll get 1500+ steps in without staring at the clock.This is one of those walks where you’ll look up and go… wait, we’re already done?There’s background walking music to keep your pace, and a bell at the halfway point so you know when to turn around (if you want to). And because this never stays completely on track (obviously)… you’ll hear aboutthe time I confidently asked for “You Dropped a Load on Me” at a record store (yes… really)why Michael Jackson randomly shows up in one of the biggest one-hit wonder songsthe phone number that disrupted people’s lives (hi, Jenny)the weirdest music videos you forgot existedand the one 80s song I absolutely cannot stand (sorry in advance)Plus we uncover sneaky details about:Take On MeCome On EileenSafety Dance99 Luftballons…and a few more that will instantly transport you to the most amazing decade of all time (fight me if you don't agree).So if you need:a quick walka mood boostsomething fun to listen toor just a reason to get up and moveGrab your shoes. Let's get walking.And if one of these songs gets stuck in your head for the rest of the day… you’re welcome.What is your favorite 80s one-hit wonder? Send me a message @yourwalkingpodcast and let me know! Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

A 10-minute power walk that helps you get some steps in fast. This is a short, upbeat walking workout you can do outside, or inside on a treadmill or walking pad. It's awesome for those days when you don’t have time, don’t feel like doing more, or just need to snap out of whatever mood you’re in.This week I am dealing with a few unexpected deadlines and pet emergencies (mood = nervous and stressed). So I am bringing back one of my most downloaded walks of all time (originally published in May of 2024). If you just need a quick 10-minute burst for energy, it's time to walk.There’s background walking music to keep your pace, and a bell at the halfway point so you don’t have to think about anything but walking. You can do this:• on a quick break• after dinner• when you’re tired but know you’ll feel better if you move (for sure)• even walking in place at home, at the mall, or yes… CostcoSometimes we just don't have time for a longer workout. But we also need to keep moving when we can. So this... is the way. A quickie. Grab your shoes and come with me. Indoors, outdoors, upside down.Press "Follow" so you'll be notified as new walks are released. And you can always find me on Instagram, Threads, and Facebook @yourwalkingpodcast. Let's connect! (And on Threads I also tend to talk about my cats, so if you like cats, head on over!)Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

If you’re feeling stuck or just bored with the same old day, this walk is calling your name.You can do this walk outside, or inside on a treadmill or walking pad. Or even while cleaning or gardening.It’s a little different. Part story, part real life, part “maybe it’s time to stop playing it so safe.”Because you are way too interesting to be living the exact same day on repeat.During our walk I wander into:what happens when you say yes to things you normally wouldn’t (scary… but also kind of amazing)what happened when I put everything I owned in storage and took off to travel the worldhow I managed to live on about $7K in lodging for a full year (so much cheaper than rent and utilities back home)why you don’t have to go far away to add some excitementI also get into things like having just enough money for one more meal…, working remotely as a digital nomad (and waiting for clients to pay), and a few travel mishaps (and tips) along the way. There’s background walking music to keep you moving, and a bell at the halfway point if you want to turn around.I may tell you travel stories, but this isn’t really about travel.It’s about that moment where you realize… you don’t want your life to keep looking exactly like this.You want something different. Something more.And maybe you can’t make a big, dramatic change right now. That’s OK.Sometimes the best changes start small. Yesireeeeee. Grab your sneakers and get your steps in.PS. Did you say yes to something new this week? Let me know!Instagram, Threads, or Facebook: @yourwalkingpodcastInstagram, Threads or Facebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Let’s go for a walk and talk about the morning a man tried to shoot me. And that man may have been the Night Stalker.This is my true story, and it will pull you in while you walk… making time fly.Just a quick heads-up before we start: since this is a true crime story, we do talk about real-life violence.So here’s the situation…You’re 18. It’s early and still dark. You’re jogging with a Walkman (because, you know, the 80s).A car pulls up. You lean in the window. And you’re staring straight into the barrel of a gun. Yes, a gun.And because your brain has zero reference for what’s happening… you think it’s a joke.As we walk I tell you what happened next, and why there’s a pretty good chance the man in that car could have been Richard Ramirez, the Night Stalker.I also wander into:My backstory growing up in the safe country of NorwayBeing 18, naive, and way too trusting for Los AngelesWorking at the District Attorney’s office and reading real and gruesome case files all day (yikes)The moment it finally hit me… that the man with the gun wasn’t jokingAnd the time I decided to be like a “fainting goat” (super helpful, body. Thanks)This is a brisk walking workout to get your heart rate up (in more ways than one!). You’ll get about 1500-1700 steps in and maybe break a sweat. You can do this walk outside, or inside on a treadmill or walking pad.There’s background walking music to keep your pace, and a bell at the halfway point so you know when to turn around (and so my story doesn’t take you down a rabbit hole and you have to call an Uber to get home).Today’s walk is a little different. A little heavier. But also kind of fascinating. The things I have seen and done… And if this walk made the time fly (or distracted you in a good way), tap Follow so your next walk is waiting for you.You can also find me on Instagram, Threads, and Facebook @yourwalkingpodcast. And if you feel like supporting the show, leave a review on Apple Podcasts or a comment on Spotify.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

A 10-minute ADHD-friendly walk for when your brain has 47 tabs open and won’t close a single oneThis low-impact walking workout clears your head, lowers stress, and shakes off that brain fog.This is a podcast you can listen to while walking outside, or inside on a treadmill or walking pad.As we walk you’ll get real tips to quiet the noise in your head and stop overwhelm... ADHD or perfectionism be damned.OMG Becky, and because this podcast rarely stays on a straight path, I also wander into:the night I ended up in my backyard in my pajamas screaming obscenitiesthe classic fridge stare when you open it hoping cheese will solve your problemsforgetting why you walked into a room (your kids and cats don’t know either)and a couple of brief musical moments (don't ask)Go grab your sneakers because it’s time to get moving. In just 10 minutes you’ll feel so much better. This episode has background music to walk to, and a bell at the halfway point (so my stories don't send you on a wild journey).And… if you liked this walk, tap Follow (yeah, baby) so the next walk is waiting for you.And if you feel like saying hi (so I know I’m not just wandering around talking to myself), you can find me on Instagram, Threads, and Facebook @yourwalkingpodcast.If this episode made your walk more entertaining, leave a review on Apple Podcasts or a comment on Spotify to help more people find the show.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

The Japanese Walking Method sounds intense. It’s not. Each round is just three minutes, and the stories make this 20-minute low-impact interval walk fly by.3 minutes brisk.3 minutes easy.Repeat 3 times.Done.That’s it.This is a fun walking workout that builds some stamina, boosts cardiovascular fitness, and gives your heart a little challenge without numbing your brain. It’s great for beginners and those who want a stronger push. You’re in charge of the  effort. The structure keeps you moving. How cool is that?You can do this walk inside at home on a treadmill or walking pad, or outside in the fresh air.If you’re outside, you’ll hear a bell halfway through so you know when to turn around.And we’re not staring at a clock for 20 minutes (tik… tok).While we switch between brisk walking and recovery I’m taking you to Japan with me, telling true (and slightly ridiculous) stories, including:Why I was hysterically crying at the Narita Tokyo airportThe stranger who chased me down at the bullet train station and saved me from a big embarrassmentAnd the high-tech bidet joke that completely bombed in my spin class. Absolute crickets. The Japanese Walking Method works because those short bursts of effort make your heart work harder than steady strolling. But (drumroll) they’re short enough that you don’t dread them. (“Wait… they’re over already?”)By the end, you’ll probably say one of my favorite things:“That went fast.”Put on your walking shoes.Grab your headphones.Let’s go catch a Japanese bullet train.If you enjoyed this walk, tap Follow so next week’s workout is waiting for you. And if you feel like saying hi (so I’m not just screaming into the void), you can find me on Instagram, Threads, and Facebook @yourwalkingpodcast.And if this episode made your walk better and “funner” (not a real word), leaving a review on Apple Podcasts or a comment on Spotify helps more people find the show.I’ll see you on the next walk.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Want more energy? This 10-minute power break walk clears brain fog, fixes your mood, and helps you feel more awake... quick as a bunny. It's a podcast you can walk to at home indoors or outside. The slump is real, no matter the time of day. But what if, instead of crashing, you could recharge in just 10 minutes? Yeah, baby. Now we’re talking. This isn’t a punishing workout. It’s a quick reset walk for your body and your brain. Put on your walking shoes. It's time to walk! Head out with me (or hop or your treadmill/walking pad). You'll get:A simple trick to break up the day and beat brain fogSome ADHD-fueled observations to keep you entertainedA tip I picked up from Billy Idol (my pretend husband since 1984)P.S. You’ll hear a bell halfway through. If you’re outside, that’s your cue to turn around and head back.Encore episode: Originally published September 28, 2025Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

A 15-minute power walk that will reset your mind, mood, and momentum. Get about 1500 steps in along with a few laughs.  This is a low-impact walking workout you can do at home or outside… a quick energy boost when drift happens and you want to get back on track. It's an anti-guilt trip. If you’ve “fallen off” the wagon… who cares? We aren’t starting over; we’re just stepping back in and picking up where we left off.This is a podcast to listen to while walking indoors on a treadmill or walking pad, or outside (I’ll ring the bell at the halfway point so you don’t end up in the next zip code).We’ll play the “green light” game to spike your heart rate (with some sneaky intervals), and chat about how you create energy (and re-motivate yourself) by just moving your body.I also wander off into: how my cat Mango gets me out of bed in the morning (possibly involving his litter box), my accidental alternator expertise, something I’m very afraid of, Rolodex cards (do you know what those are?), how not “Break My Stride” and instead “Shake Your Groove Thing” on a “Manic Monday.” You’ll finish this walk with a “mental screenshot” and hopefully be in a better mood. Plus, I added a few OUTTAKES at the end that didn’t make it into the episode (shhhh).Follow so the next walk is waiting for you when the drift happens again.“Give me the beat, boys, and free my soulI wanna get lost in your rock ’n’ roll and drift away…”Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Too exhausted to work out? This 10-minute low-impact walk gives you energy, clears some brain fog, and gets you around 1,000 steps... in less time than it takes to drink a coffee. It’s a quickie walk for days when you feel like a zombie but still want to do something (for your body and mental health).  You can do this at home walk on a treadmill or walking pad, or outside. If you’re walking outside, there’s a bell at the halfway point so you know when to turn around… without having to think about it.   While we walk we’ll energize with some easy breathing, glute squeezing (your own glutes), and I’ll give you tips to get your energy back super fast.You’ll feel more awake, maybe a little happier (yihaa!), and glad you moved, even on a day ya’ almost skipped it. And no beating yourself up. The "caffeine queen" says so. I also wander off into Hashimoto’s disease, 1000 cats, not drinking coffee until the age of 37, missing out the whole 80s cocaine craze, and Shakira (whenever, wherever).Tap follow so the next walk is waiting for you. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Walk 1 mile in about 15 minutes while we time-travel back to the 80s for a fun blast of Gen X fitness nostalgia.You can do this at-home walking workout anywhere: March in your living room, hop on a treadmill or walking pad, or just take it outside. It’s the podcast to listen to while walking.Hit play if you want:A quick 1-mile walk Easy cardio at home that fits into your busy dayAbout 1500 stepsA fast way to improve your mood and shake off stress(Walking outside? There’s a bell at the halfway point so you know when to turn around!)Along the way, we chat about the best (and weirdest) 1980s fitness crazes, including:Jane Fonda and her living-room workoutsRichard Simmons and all that oldies joyGin Miller and the rise of step aerobics (pun intended)Jazzercise, Callanetics, and the whole “feel the burn” eraSuzanne Somers and the ThighMaster that had us all squeezing in our living roomsThe Crystal Light National Aerobics ChampionshipPlus, my ADHD brain takes a few detours into: shin splints, unitards, Flashdance, Olivia Newton-John, the flat chest and flat booty goal, and that you should drink water (and not vodka) afterwards.Tap Follow so your next walk is waiting for you!Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

In 15 minutes, turn your metabolism's dimmer switch from “dim” back to “bright.” Increase your energy and wake up a sluggish metabolism with this low-impact walking workout. During the walk you’ll also get simple science-backed hacks that boost your metabolism all day, every day. And... we’ll do three short speed pushes to help flip that switch in real life (but you don't have to push. You can walk at your own pace!).The best part: You can do this walk at home or outside. March in your living room, hop on a treadmill or walking pad, or head out the door. (There’s a bell at the halfway point so you don’t have to check your watch.)And did you know?The “Special Agent” Muscle: Acts like a vacuum for blood sugar… even while you sit (yippee!).The Short-and-Fast Hack: Why small bursts of “hustle” (like trying to catch a bus) can cut your risk of dying from heart disease by almost 40%.The “WD-40” Effect: How moving your arms while you walk can grease your stiff arteries and flood your tired brain with oxygen. Yihaa!I also get sidetracked and talk about…Almost destroying my calves with back-to-back massages in Thailand (oops). My “digital nomad” days with nearly unlimited coffee and pastries while walking through foreign cities (because I could not figure out the bus system). And who was in the 80s supergroup The Power Station? Inquiring minds want to know.Press play to turn on that metabolism. Some like it hot, and some sweat when the heat is on…Tap Follow so your next walk is waiting for you.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Get inspired to exercise more in 15 minutes. This brisk walk helps you to connect with the person inside you who wants to move their body (wait, what?). It's the ultimate "fake it til you feel it" move. Walking on the “hamster wheel” gets boring. If you’re tired of your routine, let’s steal some motivational tricks from Hollywood. In this world, you aren’t just “exercising”… you’re training for the action scenes of your real life (even if your biggest stunt is sprinting through an airport).You can do this walk inside at home (treadmill, walking pad, marching in place) or outside. There’s a bell at the halfway point so you know when to turn around, and some background music to help you channel your inner John Wick.This steady-paced, low-impact walking workout wakes up your brain, burns some calories, gives you around 1,300 steps, and proves that you don’t need a movie contract to train like a badass… because you already rock the free world.I also wander off into stories about being a vegetarian who didn’t eat vegetables, climbing 300 temple steps in Chiang Mai, falling down the YouTube rabbit hole of John Wick, Jennifer Garner, and Brie Larson’s superhero training, and why hoisting your carry-on by yourself into the overhead bin is an underrated action-hero move.Tap Follow so your next walk is already waiting for you when you need it.P.S. Check out yourwalkingpodcast.com to grab my free guides that make walking and healthy habits easier to fit into real life.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

1,400 steps and motivation in just 15 minutes? Yeah, baby. Throw your low motivation out the window with this low-impact walking workout that will “pump… you up.”It can be hard to get off the couch, but lace up anyway. Motivation doesn’t just show up… you have to make it. And today, we’re going to make it after all (if you’re old enough for that reference, you’re my kind of people).You can do this walk inside at home (treadmill, walking pad, marching in place) or outside. There’s a bell at the halfway point so you know when to turn around, plus background walking music and a couple of pushes to nudge that calorie after-burn.Yes, you can do something even on a low-motivation day. This short indoor/outdoor walking workout is great for burning a few extra calories, boosting your mood, and proving to yourself you didn’t quit on the whole day.I also wander off into stories about hauling ankle weights through an airport in the 80s (terrible idea), channeling Pretty Woman “Big Mistake” energy, almost missing a flight while in the restroom, and why bribing myself is my favorite motivation hack.Tap Follow so your next walk is already waiting for you when you need it.P.S. Check out yourwalkingpodcast.com to grab my super duper free guides to make walking and healthy habits easier in real life. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

80s trivia - 1500 steps - just 15 minutes. Get into the groove with this 80s music trivia walking workout you can do indoors or outside.If you grew up on mixtapes, MTV, and shoulder pads, come on down! We’ll "walk this way" to a steady beat while I dish out 80s music trivia and fun facts about your favorite songs and artists. We’ll have a totally awesome time… high-top sneakers or not.You can do this low-impact walking workout on a treadmill, a walking pad, or in the fresh air. If you’re walking outside, there’s a bell at the halfway point so you know when to turn around. (There’s background walking music, too!) Plus I have a few power intervals (optional) to keep you livin' on a prayer. This 15-minute walk is totally rad if you want a fun "walk at home" workout, a quick energy boost, or just a mental break with 80s nostalgia and a little company while you move. I somehow end up also talking about Flock of Seagulls hair, Walkman tape disasters, MTV videos, Walking in LA, and the famous singer who got fired from Dunkin' Donuts...Don’t forget to tap Follow so the next walk is waiting for you.Want more special walks like this? Connect with me on Instagram and drop me a line with your suggestions. P.S. Head to yourwalkingpodcast.com for my free Kickstart Weight Loss or Walking for Busy People guides. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

No BS fresh start walking workout. 1500 steps in just 15 minutes + an easier way to fit more exercise in your life.You’re busy and tired, but want a fresh start. Come for a walk where I share tiny movement “blocks,” simple food tweaks to make that fresh start easier. Also, grab the FREE Fresh Start guide + printable block worksheets at yourwalkingpodcast.com.You can do this low impact walking workout indoors - on a treadmill or walking pad - or outside. If you’re walking outside, there’s a bell at the halfway point. If you want to walk to lose weight, have more energy, get in a better mood, or just be reminded to keep moving, press play.I also somehow end up talking about dancing to Lady Gaga, being a “carbetarian” vegetarian who didn’t eat vegetables, and chocolate chips in oatmeal. Because, why not? Tap Follow/Subscribe so next week’s walk is already waiting for you when you need it.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Sneaky and easy ways to fit more movement into your day without even noticing... in just 10 minutes (about 1000 steps). You can do this indoor or outdoor walking workout while marching in your living room, on a treadmill or walking pad, or moving outside in fresh air.I’ll chat about “pocket steps”… moving while you wait (and wait). How being “inefficient on purpose” is awesome for burning more calories. And a quick look at NEAT (non-exercise activity thermogenesis)… how fidgeting and everyday movement might do more for you over time than occasional butt-kicking workouts.Somewhere in there, I’ll also talk about treadmills being invented as torture devices, the agony of waiting for the shower to warm up, and Aldi shopping carts.Strap on your sneakers and let’s get those steps in together. PS. If you’re walking outside, I put a bell at the halfway point in case you want to turn around.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Encore episode: We are in that weird "limbo" week between Christmas and New Year's. If the adrenaline has worn off and you're feeling a little empty, tired, or down in the dumps, this one is for you. (Originally released as Episode 19A on March 10, 2022.) Have you been feeling down, stuck in a funk, or just... "blah" and can't seem to snap out of it?Put on your walking shoes and let’s go for a refreshing walk. We aren't just burning calories today… we are burning off the blues and shifting our mood.Whether you're walking outside in the fresh air, walking indoors on a walking pad/treadmill, or just listening while you put away holiday decorations, this episode is your gentle nudge to feel like yourself again.P.S. You'll hear a bell halfway through. That's your cue to turn around if you're walking outside.Tap Follow so next week’s walk is ready when you are.—Helen M. Ryan, former fitness pro and  personal trainer. Chocolate lover, traveler, concert photographer, author of “21 Days to Change Your Body (and Your Life).” Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

A Quick Note: In this encore episode I’m bringing back a classic that gives you one mental shift that works better than willpower (and is a lot less painful).(Originally released as Episode 8 in March 2021)If I told you there was one single tweak that could change your weight, your work, and even your relationships...Would you think I was full of BS?Or would you want to know more?I'm not saying it's easy—but it is something you can start doing today.What is it?Pull your sneakers on, come outside with me and I'll let you in on the secret. Note: This is an active walking episode, but you don't have to be perfect. You don't even have to walk the full 30 minutes. Do half and half!  And there's a bell at the halfway point. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

A Quick Note: I’m bringing back this favorite from December 2021 because the holidays shouldn't feel like a punishment. You don't need to be perfect right now; you just need to keep moving.Get your walking shoes and come with me for a walking workout.I'm sharing my best tips on how to navigate the holiday food scene without the guilt. And yes, you can still enjoy yourself. Yay! Whether you're walking indoors or outdoors, walking for fitness, or just walking for stress relief, this episode will get you moving. (And if you can't walk right now, you can absolutely listen while driving or tackling your holiday to-do list.)We talk about:How to trick your brain into being satisfied with less (the small plate hack).Finding "food freedom" so you aren't fighting with every holiday meal.Why it is 100% OK to eat the food you love (as long as you actually enjoy it).Realistic ways to sneak in exercise when your schedule is packed.There is a BELL at the halfway point so you know exactly when to turn around.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Feeling more like the Grinch than the star of a holiday movie lately? Use this 10-minute walking workout as permission to drop the pressure and back off from holiday perfectionism. Because being a perfectionist can suck. We’ll chat about how to trade you’re A+, overachieving, homemade everything holiday for a calmer B- holiday that helps you stay sane.Let yourself buy the pie, use paper plates, and grab gift bags instead of wrapping… while getting our steps in. You can do this walk indoors, outdoors, on a treadmill, or just marching in place while you hide from guests in the kitchen. There’s a bell at the halfway point if you’re walking outside and want a turn-around cue, and there’s background music to keep you on beat.I somehow also talk about “buttah,” doing way too many dishes, wrapping Pokemon figures, and being terrible at algebra. Tap Follow/Subscribe so next week’s walk is waiting for you.Come say hi on Instagram: @yourwalkingpodcast—Helen M. Ryan, former fitness pro and  personal trainer. Chocolate lover, traveler, concert photographer, author of “21 Days to Change Your Body (and Your Life).” Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

This walk will calm anxiety, reduce stress, and walk off some of that nervous energy... in jut 15 minutes. Feeling wired and anxious, with your brain rehearsing every worst-case scenario?Like you’re carrying a really heavy backpack stuffed with intrusive thoughts?Take a walk with me and let’s shake some of that off.This 15-minute indoor or outdoor walking workout is for the days when anxiety feels physical and you still have to function like a human. You’ll also hear a ridiculous backpack story from my travels in Europe, so you can picture anxiety as an overstuffed pack you are allowed to take off now and then. Our walk is lighter than a therapy session, but it still helps you feel calmer, steadier, and a little more like yourself. (There's background walking music, too - yay!)Plus completely pointless mentions of Donna Summer, why I love my thighs, Sarajevo, the Athens metro strike, and being a digital nomad. Somehow, I fit that all in. ~HelenP.S. You’ll hear a bell halfway through. If you’re walking outside, that’s your signal to turn around if you want.Tap Follow/Subscribe so you'll be notified of the next walk. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

A quick note: It’s Thanksgiving week, and if you’re feeling the holiday pressure... you aren't alone. We all need a moment of calm right now, so I’m bringing back one of my most popular walking meditations to help you breathe through the stress. (Originally released as Episode 16 on December 26, 2021.)Consider this 15-minute walking meditation a virtual hug.You don't need to "push" or "achieve" anything today. Just get in touch with your body, free your mind, and breathe.Together we will:Find a quiet moment of peace in a busy week (yes!).Lower stress levels right away using just our breath (and boy, do I need that).Remind yourself that you are strong, capable, and doing enough. (I'm good enough, I'm smart enough, and doggone it, people like me! ~ Stuart Smalley, SNL)This is not a "woo-woo" meditation and you don’t need experience. You just need to put one foot in front of the other.Instagram: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Burned out? Exhausted? This is your permission slip for a 12-minute "do the bare minimum" walk. No pressure. Just breathing, walking, and not feeling alone in the messiness.We'll talk about how to let yourself off the hook, deal with decision fatigue, move life down to low-power mode, and why "done is better than perfect." (Easier said than, well, done.)Halfway through, you'll hear a bell. If you're outside, that's your friendly cue to turn around if you want to.Today's walk also includes completely unnecessary stories about using body wash instead of body oil, losing a mule on the train - the shoe, not the animal, the treadmill of life going faster and faster, and why you should absolutely celebrate anything that's 80% done.If this feels like what you need, hit Follow or Subscribe so next week's walk shows up for you.CONNECT on Instagram & Facebook: @yourwalkingpodcastTAG me #yourwalkingpodcast--Walking & Talking with Helen are audio walking workouts. You can walk outside or walk indoors (on a treadmill, walking pad, or just marching in place-while) we chat, get some energy, clear your head, and have a little fun. I share silly real-life stories, too. Let's go for a walk and get those steps in. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Brain buffering? Can't get anything done? Staring at your screen like it owes you answers? Need quick energy? This 10-minute indoor or outdoor walking workout is your quick fix for any time a slump hits.Bye bye brain fog | Focus reset | Real energy | Creativity bump |  A ridiculous storyP.S. You'll hear a bell halfway through. If you're walking outside, that's your turn-around cue.Tap Follow/Subscribe so next week's walk is waiting for you.Instagram/Facebook: @yourwalkingpodcastP.P.S. I also get around to chatting about brain frogs, bikini waxing, my friend's Mini Cooper, and more. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

20-minute walk to shake off that blah feeling and rebuild energy… the kind that sticks around long after you're done walking. Burn calories, burn fat, take time for you. You ever have those days where you're running on what feels like dollar-store batteries? You're doing all the right things like eating okay, walking, sleeping (sort of), but the energy just isn't there?We chat about:A sneaky-simple way to build steady, all-day energyHow to get your body to burn fat instead of burning sugar A mini mood lift that helps you feel calmer and a little more like yourself againSilly storiesIf your get-up-and-go got up and left, grab your shoes and let's get moving.P.S. You'll hear a bell halfway through. That's your cue to turn around if you're walking outside.Topics also include 80s music, 80s aerobic workouts, unitards, walking with a book on my head, cat bloopers, swimming like a Norwegian. And hit,  Follow, so next week's walk is ready when you are.Instagram: @yourwalkingpodcastFacebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

This quick 10-minute mood boosting walking workout helps you shake off the crabby mood fast… without toxic positivity.Get an instant mood lift using a simple body-mind trick | A way to break that negative thought loop when your brain is stuck on repeat | Energy without caffeine | Stories…If you're having one of those days where you feel like you want to rip someone's head off? Or maybe just hide from the world because everything is irritating? Just hit play. P.S. You’ll hear a bell halfway through. If you’re walking outside, that’s your turn-around cue. And tap Follow/Subscribe so next week’s walk is waiting for you.P.P.S. I also mention dancing around your house, defeated and tired spin class, Lady Gaga, Matlock, coffee, and Bob Marley. Who knows why?Instagram: @yourwalkingpodcastFacebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Ever feel like your brain has 50... no, a thousand, browser tabs open at once? It's that cluttered, brain-fog feeling where you're so overwhelmed, you just... freeze (like your computer?)And then you try to talk into the cat food bowl instead of your phone. (Yep. I did that. Full story in the podcast).I feel you. My concentration is a mess some days. During this a 20-minute walking workout I share a super simple 3-step hack I use to shut down distraction and find some actual focus. Yippee!Here’s what we chat about:The "Just One Thing Rule" I use to figure out what really matters in the middle of the chaos.My "tangled knot of yarn" trick for tackling huge projects.The 5-minute “hide-under-your-desk” reset I stole from a TV show (you’ll love it).If your brain feels like a closet you are afraid to open, this one’s for you.P.S. You'll hear a bell halfway through the walk. If you’re walking outside, that’s your “turn around” cue. And tap Follow or Subscribe so next week’s walk is waiting for you.I also chat about cleaning out closets, talking into a cat food bowl instead of my phone, ADHD, cutting a chunk out of my hair, A Man on the Inside TV show. Instagram/Facebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Okay, so let's talk about those days. You know the ones. Your workout gear is giving you the side-eye and the couch is a tractor beam, pulling you over to it.Uh-huh. Been there more times than I can count. Well, I have a psychological hack for just that, and on this short walk 'll tell you how I trick myself into doing something I don’t feel like doing. Works like a charm.During this 10-minute walking mini-workout we chat about:The "gym bag trick" I've been using for years to squeeze in exercise when I don’t want to.Why just "showing up" is more important than having the "perfect" workout.The story of how a trip to Costco for new tires turned into a surprise walking workout.Seriously, if you've ever fought with your couch and lost, this walk is for you.P.S. You will hear a bell halfway. If you're out, that's your cue to head back.P.P.S. I also somehow mention a backpack with a cat or dog, faking myself out, walking to Petsmart in the heat. Instagram/Facebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Does it feel like your metabolism has taken a permanent vacation? And the only way to get it back is with long, torturous workouts that you just haven't got time for?What if you could kick start your body's fat-burning machine by working smarter, not longer?This is a 20-minute walking workout that's going to show you how to use simple, easy-to-do tricks to keep your metabolism burning - not just during this walk, but all day long. Yay!Here's what I've got for you on this walk:Why shorter and harder intervals are your metabolism's best friend.Why "exercise snacks" - tiny movements you can do throughout the day to keep the flame alive – rock the free world.The time I learned to sprint on my bike after I accidentally rode onto a freeway.Background music to help you keep movin' and groovin' (yeah, baby).You can do this walk outdoors or indoors on whatever equipment you have (and even while just walking in place or moving side-to-side). P.S. You'll hear a bell halfway through the walk. If you're outside, that's your cue to turn around and head back. And don't forget to hit subscribe or follow. Somehow, I also find time to talk about topics like the movie F1, Bulgarian split squats suck, Rolodex, baseball, ‘cause I’m a blonde song - yeah, yeah, yeah.Instagram/Facebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

It's that time of day, isn't it? Your brain is threatening to go on strike, and the siren song of the sofa (and maybe a bag of chips) is getting louder by the minute. I get it. The afternoon slump is real, and my first instinct is usually a nap (but no can do).But what if, instead of crashing, you could recharge in just 10 minutes?This isn’t a punishing workout; it’s a quick reset for your body and your brain.Here’s what I’ve got for you on this walk:A simple trick to break up the workday and beat the 2 PM brain fogBackground music with a steady beat to keep you movingMy ADHD-fueled observations to keep you entertainedA tip I picked up from Billy Idol, my pretend husband since 1984If you're tired of feeling like a zombie in the afternoon, this walk’s for you.P.S. You'll hear a bell halfway through the walk. If you're outside, that's your cue to turn around and head for back. Instagram/Facebook: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support.