Walking & Talking with Helen - Walking Workouts

(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 entertaining podcast to walk to when you need something to keep you moving. 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. Not a productivity lecture. Not another system. Just a quick walk that gives you the receipts… proof that you're doing way more than your brain is giving you credit for.This short walk break gives you:A Dopamine swap: Change that "I’m behind" anxiety for the physical and mental hit of seeing what’s actually finished (you rock - seriously).A movement snack: The cardio needed to kick the oatmeal-brain to the curb and reset your focus for whatever is next (it works).Proof of your awesomeness: A no-effort way to see everything you actually did... so your brain can finally shut up about it. (Hush now.)About 1,200 steps in (woo hoo).You can walk outside or inside on a treadmill or walking pad. And because I cannot stay in a straight line, I also wander into:The Norway dresser label story and the ordensmenneske dream that lasted 48 hours My ADHD diagnosis in my 50sCat notepads from TJ MaxxYello’s “Oh Yeah…”Dancing in the streets during walksNot caring what people think of me the older I getThis is a guided walk with background music to keep your pace and a bell at the halfway point so you don’t accidentally end up three neighborhoods over.Tap Follow so my next walk is waiting for you.   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.You can do this mindfulness walk outside, or at home on a treadmill or walking pad. It’s a simple way to quiet the noise, take a break, and feel calmer and less stressed. This is walking meditation… without the woo-woo.As we walk, you’ll be guided through simple breathing, some body awareness, and a few moments to just slow everything down.There’s light background music so you don’t have to think about anything except moving your body and clearing your mind.This is super helpful if…your mind feels overstimulatedyou need a reset in the middle of the daysitting meditation has never worked for you (me either!)After, you’ll feel calmer, more grounded, and a heck of a lot better than when you started. And yeah… you’ll get those steps in too. So if your brain is doing that thing again… grab your shoes. And follow me on social media @yourwalkingpodcast.Support 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. 

A quick note: This is an encore presentation of one of my most popular episodes. If you've been feeling completely worn out, this one is for you. (Originally released as Episode 23A on October 30, 2022.)If you’re feeling exhausted, unmotivated, and wiped out, the reason may surprise you... especially if your doctor says everything is OK.In this walking workout, we'll talk about why all the tension in your day-to-day life—from the news, from social media, from our never-ending to-do lists—is literally forcing your body to live in a state of constant low-level stress.And that constant stress will wipe you out. No joke.This episode features background walking music, a bell at the halfway mark, a few intervals, and some energizing countdowns to get your heart rate up.Slip on your walking shoes and let's talk about some simple ways to reduce that strain and get your energy back. If you want to feel like your old self again, it's time to go walking and talking with Helen.Grab your free guide to fitting walking into your busy day:https://walkingandtalking.showSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Ever have those days when you've just plain run out of reasons to get moving? I hear you. I'm 59, my mind's on vacation half the time, and I've definitely had days when I feel like I just can't get going.When it comes to finding the motivation to actually get out the door for a walk (or a trip to the gym) on a day when you're running on fumes and just don't feel like it, being connected to an actual reason you're doing it makes all the difference.In this 13-minute inspiring power walk, we'll cut through the buzzwords (PUH-lease) to discover your personal reason (your "why") that gets you moving.Here's what I've got for you as I coach you through a walk:Why you need a "why" (and it's not some woo-woo thing).Loads of prompts to help you develop your own list of reasons to move.A steady beat to keep you moving, with my own ADHD-fueled distractions.Some challenging but doable intervals to build your strength and stamina.Background music to keep you moving.There’s a bell at the halfway point if you’re walking outside, I want to turn around. I also casually fit in not wanting to go for a walk, falling off the Acropolis in Greece, BlueSky, running only one 5K, my bathing suit with a skirt, and the song Rolling in the Deep. Download your free guide to fitting walking into your hectic day: https://walkingandtalking.showInstagram: @yourwalkingpodcast Support the showSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Hey Walkers!Your to-do list probably has its own to-do list, and "me time" is nowhere on it. Same.That's why this 15-minute power walk is all about finding those hidden pockets of time you didn't even know you had. I'll share some of my favorite sneaky (but simple!) ways to weave more movement into your life, making it feel like a little win instead of another chore.Whether you're walking outside or inside (marching in place or on a walking pad), I'm here to be that encouraging friend in your ear.Here's what we'll get into while we walk:My favorite (and surprising) tricks to fit more steps into your day.Why making your life a little less convenient can actually make you feel better.How to turn all that annoying "waiting around" time into walking time.A steady background beat to help keep your pace and mood up.Lots of encouragement, because we all need it.And stories, of course. I always bring the stories, don’t I?So if you're ready to steal back a little time for yourself, press play. Let's go find it together.PS. There’s a bell at the halfway point if you’re walking outside in case you want to turn around and head back.Grab your free guide to fitting walking into your busy day: https://walkingandtalking.showInstagram: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Hey Walkers!Ever feel like you’re hitting reset… again? Same. But guess what? Starting over doesn’t mean you’re behind—it means you’re brave enough to begin again. This 20-minute walking workout is here to help you do just that, with a boost of energy, good vibes, and steady background music to keep you moving. Whether you’re out on a trail, walking in place at home, on your walking pad, or sneaking in steps between errands, I’ll be right there with you—coaching, chatting, and cheering you on. In this episode: • A 20-minute workout to shake off that “ugh” feeling • Little pep talks to remind you—you’re good • A few mindset shifts to make starting over feel empowering, not defeating • And yes, background music to keep your pace and your mood up If you’re starting over and ready to make real changes in your life—one step at a time—this episode is perfect for you. This version includes background walking music! Want a version without music? Head over to episode 36B.Instagram: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Hey Walkers!Ever feel like you’re hitting reset… again? Same. But here’s the truth: starting over doesn’t mean you’ve failed—it means you’re strong enough to try again. This 20-minute walking workout is all about embracing that fresh start, with motivation and good vibes to help you move forward.Whether you’re on a trail, pacing at home, cruising on your walking pad, or grabbing steps between errands, I’m right there with you—coaching, chatting, and cheering you on.In this episode:• A 20-minute workout to help shift your energy and your mindset• Encouraging nudges to remind you—you’re doing better than you think• Simple mindset tweaks to make starting over feel powerful• No background music—just coaching, your steps, and a fresh startIf you’re ready to make real changes in your habits, your routines, and your life—this walk is for you. Want a version with music? Check out episode 36A.Lace up, press play, and let’s take that next step—together.Instagram: @yourwalkingpodcastSupport the showFollow, subscribe, or leave me a review. I appreciate your support. 

Hey Walkers!Ready to get some steps in? Here's a walking workout that not only gets your heart pumping, but also gives you an energizing boost... in 10 minutes or less.Get moving during lunch, after dinner, or during a break. This podcast for walking has upbeat background walking music to keep you on tempo.And guess what? You don't have to walk outside. You can walk at home, stepping in place or moving side-to-side. You can also head to your local mall to walk, or even get your steps in at Costco. Walking is a simple and powerful way to recharge your mind and body, getting you out of the “blah” zone. Fitting in workouts is not always easy, and this short coached walk will leave you feeling fantastic.Quick daily walks:•Boost your alertness and energy•Help reduce stress (yay)•Puts you in a better moodPlus, walking is completely free and doable most people.There’s a bell at the halfway point so you can turn around and head back.So, lace up your walking shoes, shake off any tension, and see how many steps you can do.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Hey Walkers! Today’s walking workout is quick and energizing. Improve your mood, laser focus, and feel more creative, all in just 10 minutes. Walking is like a natural  espresso shot for your mind and body– minus the caffeine crash. Whether you're squeezing in a walk during a break or just before a presentation, or while your kids are doing their homework, this short walk will make you feel amazing.And look for more of these quick “lunch time” walks that help you feel great and oh so happy. Short walks give huge boosts to your energy and focusHave some fun with it and make up stories about things you see on your walk – like, those shoes hanging from power lines? Why? Get fresh oxygen and reduce stiffness from sitting all dayWalking is totally free and doable for most people. This podcast for walking episode has background walking music to keep you on beat and moving to the tempo. If you prefer no music, check out episode 34B. There’s a bell at the halfway point so you can turn around and head back.   So, grab those walking shoes, shake out any tension, and let this walking podcast give you the mood and energy boost your crave.  Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Hey Walkers! This energizing walking workout will boost your mood, help you get focused, and start those creative juices flowing… all in just 10 minutes. Walking can be your brain's espresso shot – minus the caffeine crash, of course. Whether it's squeezing in a walk during lunch breaks, just before that big meeting, or after your kids go to bed, you’re going love how this fits into your busy day and how a quick walk makes you feel. And guess what? I’m going to do more quick “lunch time” walks to give you a mental refresh whenever you need it.Little walks are giant leaps for your energy and focus.You get to have fun and make up stories about wacky things you see on your walk – like, why are those shoes hanging from power lines?And shake off that sit-all-day feeling and get moving.Walking is for everyone – no gym membership required. It’s a total mood booster and brain clearer.This podcast for walking episode has no background walking music. If you want to some beats, listen to episode 34A. There’s a bell at the halfway point so you can turn around and head back.  So, grab your walking shoes, take a deep breath, and let this walking podcast give you the energy boost you need. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Feeling unmotivated and drained? Head out on a coached walk with me, where we'll chat about practical hacks to banish fatigue and bring up your energy levels.In this walking workout podcast episode, discover real-life tips to give you an energy boost, including:It’s all about the burst: Experience the power of small bursts of movement throughout your day, letting those awesome endorphins—your body's natural happiness boosters—give you a renewed lease on life. Even brief moments can leave you feeling more energized and focused.Hydration strategies: Say bye bye to fatigue with these simple hydration hacks to keep your energy flowing all day.Smart snacking: Stop the sugar crash and embrace power snacks that fuel your day without the energy dip.Recharge & refocus: Take a 5-minute recharge to reset your mind and body during the day. Ditch the vampires: Who is the Colin Robinson in your life (energy vampires)? Who lifts you up? Why should you ditch the vampires and spend more time with the enhancer?Healthy habits at work: Break free from the chair-induced energy slump with easy “no show” desk exercises.The coffee secret: Get a surprising energy boost from a glass of cold coffee (caffeine, my true love) after a workout or walk.These straightforward hacks, along with more tips, will make a big difference in your daily life, health, and energy levels.This coached walk episode is the version with background walking music. If you prefer no background music, head over to episode 33B. Look out for the bell signaling the halfway point if you want to turn around.So, lace up your shoes, take a deep breath, and let this walking podcast be the catalyst for the energy boost you've been searching for.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Feeling drained and unmotivated? Join me for a refreshing, information-packed coached walk where we'll uncover simple hacks to zap fatigue and boost your energy. This walking workout podcast episode gives you real life, practical tips to help you get more energy including:Energy boostersMovement moments: Small bursts of movement throughout your day can unlock endorphins, your body's natural happiness chemical. Even the shortest time can leave you feeling more energized and focused.Hydrate the smart way: Ditch fatigue and keep your energy flowing with simple hydration hacks.Better snacks: Ditch the sugar crash and fuel your day with power snacks that keep you going without the dip in energy.Recharge & Refocus5-minute recharge: Give your mind and body a quick reset with 5-minute mindful breaks during the day. Energy vampires vs. enhancers: Who is the Colin Robinson (energy vampire) that drains you, and who lifts you up? How does eliminating your energy vampires improve your life?Healthy desk habits: Break free from the chair. Defy the energy slump with simple desk exercises and stretches.The coffee secret: Uncover the surprising energy boost from a glass of cold coffee (caffeine oh how I love thee) after a workout or walk. These simple hacks (and more - have a listen) will make a big different in your daily life, health and energy levels. This coached walk episode is the no background walking music version. If you want to walk to a beat, listen to episode 33A. There’s a bell at the halfway point so you can turn around.   So, grab your shoes, take a deep breath, and let this walking podcast give you the energy boost you need. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Day 7 of our walking challenge is all about breathing and progressive muscle relaxation to soothe your mind and body. There is no coached walk in this episode. It's all about the R&R.We’re going to practice a variety of breathing patterns (including 4-7-8, which will help you drift off to sleep), and some progressive relaxation. Deep Belly Breaths:Let's start with a simple yet effective technique. Inhale deeply through your nose, letting your belly expand. As you exhale slowly through your mouth, feel the gentle contraction in your belly. Repeat this process, focusing on the calming rhythm. You'll be surprised at how it eases you into a state of tranquility.4-7-8 Technique:Inhale quietly through your nose for a count of 4, hold for 7, and exhale completely through your mouth for 8. This powerful breathing exercise helps slow down your system, promoting relaxation. Adjust the counts to your comfort, finding a soothing flow that works for you.Box Breathing:Find a comfortable rhythm with the Box Breathing technique. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and pause for 4 counts before starting the next cycle. It's a square of serenity to enhance your relaxation experience.Progressive Muscle Relaxation:Take it a step further with muscle relaxation techniques. Tense involve tensing specific muscle groups (shoulders, arms, legs) before slowly releasing the tension. Move through different muscle groups, working your way from head to toe.Whether you're lounging in bed or taking a moment to relax, these techniques are your ticket to a serene state of mind. So, kick back, take a deep breath, and let the relaxation begin!Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

In Day 6 of our walking challenge, we’re ditching solo walks and turning our strolls into calorie-blasting walking workouts for the whole family (furry family members and friends, too). Keeping things fun and ever-changing is how you create a consistent walking  habit.Highlights:Groups walks:Strengthen bonds with family and friends: Share laughter, stories, and fresh air. Walking conversations go deeper than phone chats.Built-in accountability: Committing to each other keeps you moving towards your fitness goals. Pet health: Unleash your furbaby's playfulness, reduce boredom, and keep your pet in tip-top shape. And yes, Helen used to walk her cats on a leash as a teen in Norway...Stay motivated:Include scavenger hunts on your walks: Keep everyone interested with nature-themed treasure hunts, perfect for all ages.Turn up the fitness factor: Add quick bursts of jumping jacks, squats, push-ups, monkey bars for a mini workout on the go.Create your own fantasy land: Take turns making up a ridiculous continuous tale inspired by your surroundings.Build healthy habits together:Set a consistent time: Find a schedule that works for all.Everyone has a voice: Take turns choosing the route and activities.Spend quality time: Ditch the interruptions and focus on the fun.Capture the fun: Take pictures and videos, and use the hashtag Share your walks using the hashtag #walktalkwithhelen, and invite your friends and family.There is a bell at the halfway point if you want to turn around. Grab your walking shoes and let's go.Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Should you walk in the morning if you're a night person?Should you walk at night if your an early riser? Or should you stick to listening to your body clock? Today we spill the beans on invigorating morning routines and soothing evening rituals. Learn the "wake and walk" strategy for mornings - even if you’re not a morning person - and get ideas for stress-reducing evening walks that will ease you into sleep. This is day 5 of the walking workout challenge, part of the Walking and Talking with Helen  podcast. The coached walk episodes are unscripted, have some funny flubs, and a dose of ADHD. Morning Walking Routine - The Wake and Walk Ritual Start your day with a burst of energy by making walking the very first thing you do (after putting on your clothes, of course).Helen shares her "wake and walk" routine from her own weight loss journey of losing over 80 pounds, using the power of consistency.Even if mornings aren't your favorite, a short stroll before anything else can set a positive tone for the day (and coffee. Lots of coffee).Discover the magic of mindful morning walks, incorporating deep breathing, gratitude, and setting intentions for a stress-free day.Incorporating Walks into Daily Life - ConsistencyTurn your morning commute into a walking opportunity or choose to walk for errands and daily chores.Walk your kids to school and use the time to connect with them and chat away from electronic devices.Options to "walking to nowhere." Evening Routine - Self-care Stress-Reducing Evening WalksYes, you can have both morning and evening walks! Use mindful evening strolls to clear your mind, ground yourself, and find a moment of peace.Create a calming environment for your evening walks, exploring parks or quieter paths.Turn your evening walks into a symbolic transition from work to personal time, establishing a healthy boundary (that's a hard stop, hard no to work)Share your walks using the hashtag #walktalkwithhelen, and invite your friends and family.There is a bell at the halfway point in case you want to turn around. Grab your walking shoes and let's go.This walking challenge is for everyone. Start any time. Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Forget Fight Club, let's talk walk club. Dive into the mood-boosting benefits of morning walks and the stress-melting magic of evening strolls. Find your flow, embrace consistency, and celebrate every stride. This is day 4 of the walking workout challenge, part of the Walking and Talking with Helen podcast. In this episode, you’ll learn the best time of day to walk, the benefits of both morning walks and evening walks, and how finding the right time of day to walk helps with stress relief, mood boost, and mindfulness. Highlights:Morning walks:Mood-boosting sunrise stride: Why you should ditch the snooze button and greet the day with a walk that jumpstarts you. Awaken your body and get focused and ready to face your day.Habit forming: Morning walks are the cornerstone of building good habits. Get those steps in first thing and watch all your other healthy choices fall into place.Evening walks:Stress-melting evening routine: Leave the day's baggage behind with each sunset step. Trade deadline anxiety for fresh air and gentle movement, melting away tension and paving the way for a peaceful night's sleep.Unwind and recharge: An evening walk is border between work mode and relaxation mode. Consistency is key:Whether you're a morning person or a night owl with late-night energy, finding the best time of day for you to walk makes all the difference.  Join in on our walking challenge wherever you can – outside, at home, at the mall, or at the gym. If you're walking outside, at the halfway point there’s a bell so you can turn around if you want.This walking challenge is for everyone at every level..Make sure you catch all the challenge episodes: Day 1 - The perks and benefits of walkingDay 2 – Tips for mindful walkingDay 3 – Setting intentions for the challenge and your walksResources mentioned:Seasonal affective disorder (SAD) light therapy laNotebook to make notes about what you observe during the challenge P.S. Share this walking challenge with your friends and family Support the showFollow, subscribe, or leave me a review. I appreciate your support. 

Power Up Your Walk and Make ThingsHappen with IntentionsReady to turn your daily stroll into a superpower walking workout session? Slip on your walking shoes for Day 3 of the Walking Challenge, where we're all about setting intentions for a walk that rocks.Before you lace up: Blast "Don't Stop Me Now" by Queen (seriously, it works!) to get you motivated to walk. Get that pep in your step and feel the rhythm ignite your walking vibe.Visualization magic:Visualize your ideal walk: Want a walk that makes you feel strong, calm, accomplished? Picture it. See yourself conquering that hill, soaking in the sunshine, or simply enjoying the peaceful rhythm of your steps.Create powerful affirmations: "With every breath, I welcome calm," "My steps lead me to happiness," "I'm creating ripples of positivity with each stride." Repeat these mantras as you walk, fueling your mind and body.Goals for motivation:Baby steps are your best friends! Set daily milestones like 15-minute walks. Consistency is key, even if it's just five or 10 minutes a day.Milestone magic: Think long-term. Where do you want to be at the end of this challenge? Stronger, fitter, stress-free? Break it down into weekly achievements and watch your progress snowball.Community:Build it and they will come. Don't be shy! Use the hashtag #walktalkwithhelen to share your goals, experiences, and tips with fellow walkers. We're in this together.Check-ins: Reflect on your progress. Adjust your goals, celebrate wins, and get inspired by others. Did you walk somewhere new? Find a hidden park gem? Share it with the world.Be accountable but realistic:Create a back-up plan: Even if weather throws a curveball, have a backup plan. Get on the treadmill, spin bike, or even dancing around your living room counts.Remember, progress, not perfection. This is your journey, your pace. Every step is a victory, so celebrate them all.Join in on our walking challenge wherever you fancy – outside, at home, strolling through the mall, or hitting the gym. If you're walking outside, there's a bell at the halfway mark, so when it rings, you'll know it's time to turn around.This walking challenge is for all levels:Whether you're just starting out or a seasoned pro, this walking challenge is here for you.Take a peek at: Day 1 - The perks and benefits of walking Day 2 - Get tips on keeping it zen with mindful walkingResources:To get motivated before your walk: Boost your mood with the jam "Don’t Stop Me Now" by Queen.P.S. Don't keep the fun to yourself – share it with your fam and friends.Support the showFollow, subscribe, or leave me a review. I appreciate your support.