Walking & Talking with Helen: Recent Episodes
Helen M. Ryan
Whether you’re walking for weight loss, walking to improve mental health - or want to change things in your life - this podcast is for you. Join me, Helen M. Ryan, for a coached walk (or just listen - anywhere) as we chat about getting healthier, weight loss, motivation, mindset, mental health, and finding ways to happiness. In this unscripted podcast, you can expect the unexpected. Visit https://walkingandtalking.show for show notes, freebies, and more.
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 workout
- A fun way to get about 2,000 steps without watching the clock
- A chance to build stamina, boost your energy, and challenge yourself at your own pace
- A walking buddy in your ear to help distract you from the effort
And because I tend to drift (thanks ADHD), I also chat about...
- Why we missed the train in London to the Harry Potter tour
- Accidentally riding a broken bike uphill to teach spin class
- Why traveling with me apparently involves running through airports
- Aerosmith 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.
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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 routine
- Real life ideas to help you stay consistent without waiting to "feel motivated"
- A beginner-friendly, low-impact guided walk
- About 1300 steps with upbeat walking music
- A few tricks to make your walks more fun so you'll actually want to keep going
And because I tend to drift (thanks ADHD), I also...
- Explain why asking to steal a piece of chocolate sounds more exciting than asking for one
- Tell you how I walked more than 7,000 steps in Bangkok because I desperately wanted... bread
- Declare myself a proud Carbitarian
- Talk about my messy closet
- Sing 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 show
Follow, 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 noise
- A beginner-friendly, low-impact guided walk that's still a workout
- Upbeat background walking music and light coaching
- A walking break to unplug for a few minutes
- Plenty of space to think (or not think), daydream, or simply walk to the beat
There'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 show
Follow, 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 workout
- About 2,000 steps without melting in the summer heat
- An easier way to keep moving when your outdoor plans fall apart
- Fresh ideas for getting your walk in almost anywhere
- A walking buddy in your ear to help the time fly by
And 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 me
- Confess that I somehow keep missing my “perfect” early-morning walking window
- Share the story of my first client treadmill disaster as a brand-new personal trainer
- Admit I turned down a Costco tuxedo cake after tasting sample… then went back the next day to buy… yup… the whole cake
- Explain why my orange cats think every treadmill walk should include them
This 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 show
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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 by
- About 2,000 steps with a brisk walking workout that doesn’t feel like exercise
- A beginner-friendly, low-impact walk
- A chance to clear your head and reduce stress
- A little 90s nostalgia while hanging out with a friend
And because I tend to drift, I…
- Admit I used to disconnect my husband’s dial-up internet just by picking up the phone
- Wonder why Blockbuster never seemed to have the movie we wanted
- Risk making half of you mad by admitting I thought Titanic was just… okay
- Wonder 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 show
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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 exist
- Find one tiny good thing (like an amazing cup of coffee!)
- Do a beginner-friendly, low-impact walking workout
- Get in about 1200 steps
- Reset your mood with a quick scavenger hunt in your head
And 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 Marley
- Explain why “just think positive” makes me even crabbier
- Talk about how a good song (and dancing around your house) can boost your mood
- Realize that Matlock's Kathy Bates was right: Two things can be true
- Send 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.)
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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 workout
- About 10 minutes of movement and 1300 steps
- A brisk, low impact cardio boost
My ADHD also brings things like:
- Why a purple bike should have been a warning sign
- Cycling in Solvang, California, and the bakery adventures
- Whether the five second rule applies to peanut M&Ms on the road
- The Monty Python song I can't get enough of
This 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 Helen
Connect: @yourwalkingpodcast
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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 workout
- About 10 minutes of movement and around 1200–1300 steps
- Simple ways to make a daily walking habit easier to stick with
- A low-pressure cardio walk… no pace targets, no perfection
And because sometimes I drift, I also talk about…
- The cozy morning routine that somehow got me exercising at 5:30 a.m. in my pajamas
- Why the famous 10,000-step goal started as a marketing campaign
- Breaking up with my heart rate monitor because it was stressing me out
- Tricking myself into exercising by committing to just five minutes
- How lost earbuds, missing socks, and social media scrolling can derail your awesomely good intentions
This 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 show
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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 show
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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 point
- A quick burst of energy without doing anything extreme
- About 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 death
- Relive 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 up
- Discuss whether Ring of Fire was secretly written about my quads giving up on life
- Encourage 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 show
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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 busy
Stop 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 schedule
Some 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 exercise
- Are you an Amy or a Captain Holt from Brooklyn Nine-Nine? Or a Helen?
- Walking tours in Europe and throwing out the standard productivity advice
- The 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 show
Follow, 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 resets
- A real energy and mood boost without needing a nap
- About 10 minutes of movement and roughly 1200 steps
- Tidbits about NEAT, the daily movement that helps keep up your energy, metabolism, and health
And 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 long
- Gush about a five-week-old rescue kitten who is still trying to figure out how her own legs work
- Tell 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 @yourwalkingpodcast
Support the show
Follow, 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: @yourwalkingpodcast
Support the show
Follow, 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 exit
- Rob Pilatus and Fab Morvan: the faces, the braids, the fantasy
- Frank Farian, the German producer who built the whole illusion from a nightclub in Munich
- The Grammy win in 1990, and the shocking Grammy revocation that had never happened once in 33 years of Grammy history
- The press conference producer Frank held alone, and how Rob and Fab found out the same way the rest of us did: from the news
- What happened to Rob Pilatus after the scandal
- How Fab Morvan eventually made peace with the music, and why he says the joy people felt dancing to it was real
And 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 show
Follow, 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 point
- A major energy boost to clear out brain fog
And 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 hours
- Finally getting diagnosed with ADHD in my 50s and realizing why I owned so many planners I never used
- Finding cheap cat notepads at TJ Maxx
- Randomly singing Yello’s “Oh Yeah…”
- Dancing down the street during my walks and not caring if people think I'm a weirdo
If 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 show
Follow, 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 energy
- Clearer head
- Better mood
- Less 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 cutouts
- winter making me eat all the carbs (mmm)
- chasing summer for 16 months and realizing natural light actually matters
- strawberries = love
- putting 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 walk
- something to boost your mood and clear your head
- a reason to finally get outside
- or 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 show
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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 pace
- Simple breathing exercises, posture resets, and a gentle body scan to melt away desk tension
- A quick mental reset that leaves you feeling lighter, grounded, and a heck of a lot better than when you started
- About 15 minutes of movement to get your steps in for the day
If 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 @yourwalkingpodcast
Support the show
Follow, 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 about
- the 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 songs
- the phone number that disrupted people’s lives (hi, Jenny)
- the weirdest music videos you forgot existed
- and the one 80s song I absolutely cannot stand (sorry in advance)
Plus we uncover sneaky details about:
- Take On Me
- Come On Eileen
- Safety Dance
- 99 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 walk
- a mood boost
- something fun to listen to
- or just a reason to get up and move
Grab 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 show
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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… Costco
Sometimes 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!)
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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 world
- how 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 excitement
I 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: @yourwalkingpodcast
Instagram, Threads or Facebook: @yourwalkingpodcast
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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 Norway
- Being 18, naive, and way too trusting for Los Angeles
- Working 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 joking
- And 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 show
Follow, 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 one
This 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 obscenities
- the classic fridge stare when you open it hoping cheese will solve your problems
- forgetting 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 show
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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 airport
- The stranger who chased me down at the bullet train station and saved me from a big embarrassment
- And 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.
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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 fog
- Some ADHD-fueled observations to keep you entertained
- A 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, 2025
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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 soul
I wanna get lost in your rock ’n’ roll and drift away…”
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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.
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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 day
- About 1500 steps
- A 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 workouts
- Richard Simmons and all that oldies joy
- Gin Miller and the rise of step aerobics (pun intended)
- Jazzercise, Callanetics, and the whole “feel the burn” era
- Suzanne Somers and the ThighMaster that had us all squeezing in our living rooms
- The Crystal Light National Aerobics Championship
Plus, 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!
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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.
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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.
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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.
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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.
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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.
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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.
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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).”
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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.
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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.
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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).”
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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.
~Helen
P.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.
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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: @yourwalkingpodcast
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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: @yourwalkingpodcast
TAG 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.
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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 story
P.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: @yourwalkingpodcast
P.P.S. I also get around to chatting about brain frogs, bikini waxing, my friend's Mini Cooper, and more.
Support the show
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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 energy
- How 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 again
- Silly stories
If 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: @yourwalkingpodcast
Facebook: @yourwalkingpodcast
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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: @yourwalkingpodcast
Facebook: @yourwalkingpodcast
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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: @yourwalkingpodcast
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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: @yourwalkingpodcast
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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: @yourwalkingpodcast
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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 fog
- Background music with a steady beat to keep you moving
- My ADHD-fueled observations to keep you entertained
- A tip I picked up from Billy Idol, my pretend husband since 1984
If 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: @yourwalkingpodcast
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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.show
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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.show
Instagram: @yourwalkingpodcast
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Support the show
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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.show
Instagram: @yourwalkingpodcast
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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 start
If 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: @yourwalkingpodcast
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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: @yourwalkingpodcast
Support the show
Follow, 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 mood
Plus, 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 Show.
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 focus
- Have 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 day
Walking 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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 boosters
- Movement 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 & Refocus
- 5-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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 - Consistency
- Turn 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 Walks
- Yes, 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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
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 walking
Day 2 – Tips for mindful walking
Day 3 – Setting intentions for the challenge and your walks
Resources mentioned:
- Seasonal affective disorder (SAD) light therapy la
- Notebook to make notes about what you observe during the challenge
P.S. Share this walking challenge with your friends and family
Support the show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
Power Up Your Walk with Intentions
Ready 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.
- Craft 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 walking
Resources:
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 show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
Ready to unlock the magic of mindful walking? This is Day 2 of the free walking challenge, part of the Walking & Talking with Helen podcast.
We’ll talk about transforming your daily steps into a journey of present-moment awareness, while getting going on a coached walk.
The tips in this episode will help you:
- Reduce anxiety
- Reduce stress
- Build healthy habits
- Not let life pass you by
HIGHLIGHTS:
Mindfulness is the secret weapon that will help you sleep better, reduce anxiety, and appreciate the little things.
Weaving mindfulness into your walks is like a mini meditation on the go.
Find your zone, getfocused on the present moment, and hit your stride Walking helps you get healthy while reducing stress.
Pay attention to your surroundings. There’s peace of mind and happiness in the details.
Higher levels of gratitude equal lower levels of depression.
A powerful ADHD mindfulness tip is to do mindfulness in “bursts.”
Join the community: Use the hashtag #walktalkwithhelen to share your mindful walking journey and connect with others.
You can do this walking challenge outside, or at home, while mall walking, or at the gym.
There’s a bell at the halfway point, so if you’re walking outside you’ll know you’re halfway there and can turn around and head back.
THIS WALKING CHALLENGE IS FOR EVERYONE:
Beginner or advanced, this walking challenge meets you where you are.
Check out:
Day 1 - The lesser-known benefits of walking
Resources:
Break My Stride (song), by Matthew Wilder for a dose of motivation
Yoga with Adriene (YouTube). Stretch after your walk with Adriene and her dog Benji.
PS. You can start this walking challenge whenever you want. Share with family and friends.
Support the show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
Are you ready to turn your daily walks into a personalized journey of fitness, motivation, and fun?
Welcome to the Coached Walk Workout Challenge—a unique, 7-day engaging, and entirely FREE way to get you moving, motivated, and sticking to new and healthy habits.
Why Take the Challenge?
Elevate your daily walks from routine and mundane. The Coached Walking Challenge is not just about steps; it's a transformative adventure. The topics we’ll cover include:
- The joy of movement
- Hidden well-being and mental health benefits
- Tips for getting your family and pets walking with you
- How to walk mindfully
- Are evening walks or morning walks better?
- How walking unblocks creativity and helps you stay focused
- And much more
The challenge is part of the walking podcast series, Walking and Talking with Helen.
A Challenge for Everyone and Every Level:
No matter your fitness level, this walking challenge meets you where you are. Whether you're just starting or a seasoned walker, I’ve got your back. It's not about big leaps; it's about small, sustainable steps that fit seamlessly into your life.
*Slip on your walking shoes and let’s get started. Day 1 is here.
PS. You can start whenever you want. The day 1 episode is released on January 1, 2024 with a new challenge episode every day.*
Community:
This challenge is designed for you to just jump in. For accountability, you can post photos or images of you walks, along with comments or questions, to your fave social media accounts using the hashtag #walktalkwithhelen. It's a way for us to all stay connected and be accountable.
Check out:
Day 2 - Mindful Walking
Support the show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
Feeling overwhelmed, paralyzed, and can't get anything done? We all go through periods where life feels like a struggle and even the simplest tasks seem so hard. But there are ways to cope and make things easier.
This walking podcast episode (with background music) is full of practical tips to help you survive and thrive when you're unmotivated, including:
- Understanding why you're stuck: It's not laziness or lack of willpower. It's simply overwhelm, which zaps our energy and motivation.
- Practicing self-compassion: Be kind to yourself. Shame and self-criticism only make things worse. Instead, focus on accepting your feelings and realizing that where you are is exactly where you need to be right now.
- Start small: Don't try to do everything at once. Begin with tiny, manageable tasks.
- Making things easy: Use paper plates, make one-pot meals, and simplify.
- Being OK with imperfection: This is a no perfection zone. House not clean? Don't care. Just focus on getting through the day.
- Tuning into your body: Listen to your body's signals. The body knows.
- A physical thing: Sometimes, low energy and low motivation can be caused by a medical condition.
- It’s good enough: Why right now, the best you can do is enough.
Additional Resources:
- Mel Robbins’ podcast, episode 100, with KC Davis: 10 Genius Hacks to Keep Your Home Organized (When Getting Out of Bed Is Hard)
- Walking and Talking Show website: walkingandtalking.show
This walking podcast episode has background walking music to keep you moving and grooving. If you prefer no music, check out episode 25B. There’s a bell at the halfway point so you can turn around.
Slip on your sneakers and let's get fit.
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
Support the show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
Feeling overwhelmed, paralyzed, and can't get anything done? We all go through periods where life feels like a struggle and even the simplest tasks seem so hard. But there are ways to cope and make things easier.
This walking podcast episode is full of practical tips to help you survive and thrive when you're unmotivated, including:
- Understanding why you're stuck: It's not laziness or lack of willpower. It's simply overwhelm, which zaps our energy and motivation.
- Practicing self-compassion: Be kind to yourself. Shame and self-criticism only make things worse. Instead, focus on accepting your feelings and realizing that where you are is exactly where you need to be right now.
- Start small: Don't try to do everything at once. Begin with tiny, manageable tasks.
- Making things easy: Use paper plates, make one-pot meals, and simplify.
- Being OK with imperfection: This is a no perfection zone. House not clean? Don't care. Just focus on getting through the day.
- Tuning into your body: Listen to your body's signals. The body knows.
- A physical thing: Sometimes, low energy and low motivation can be caused by a medical condition.
- It’s good enough: Why right now, the best you can do is enough.
Additional Resources:
- Mel Robbins’ podcast, episode 100, with KC Davis: 10 Genius Hacks to Keep Your Home Organized (When Getting Out of Bed Is Hard)
- Walking and Talking Show website: walkingandtalking.show
NO MUSIC VERSION:
This episode has NO background walking music. If you want to walk to the beat, listen to episode 25A. There’s a bell at the halfway mark so you can turn around.
So, grab your walking shoes, take a deep breath, and join me for a coached walk (though you don't have to walk to listen).
Support the show
Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.
I'm going to confess something to you: I totally went on a sugar spree, temporarily ditching my healthy habits. I'm I'm OK with it.
When my amazing aunt was bravely fighting cancer, I realized how important it is to cut ourselves some slack and stop beating ourselves up .
We’ll dive into the importance of recognizing the choices we make during different seasons of our lives and giving ourselves a break. No more self-judgment, my friends. It's all about acceptance and understanding that we're only human.
I also share my aunt's heart-wrenching battle with colon cancer, our special moments together, and why I decided to step away from my life.
This episode has background walking music to keep you moving. If you prefer no music, listen to episode 24B. There’s a bell at the halfway mark so you can turn around if you’re walking outside.
So, grab your walking shoes, take a deep breath, and join me for a coached walk. Together, we'll clear our minds and appreciate the beauty of life.
Support the showThanks for listening. Stop by https://yourwalkingpodcast.com to grab your free guide to fitting walking into your busy day.
When my amazing aunt was bravely fighting cancer, I realized how important it is to cut ourselves some slack and stop beating ourselves up.
And I'm going to confess something to you: I totally went on a sugar spree during my time as a caregiver, temporarily ditching my healthy habits.
We’ll dive into the importance of recognizing the choices we make during different seasons of our lives and giving ourselves a break. No more self-judgment, my friends. It's all about acceptance and understanding that we're only human.
I also share my aunt's heart-wrenching battle with colon cancer, our shared special moments, and why I decided to step away from my life.
This episode has NO background music. If you want to walk to the beat, listen to episode 24A. There’s a bell at the halfway mark so you can turn around if you’re walking outside.
So, grab your walking shoes, take a deep breath, and join me for a coached walk. Together, we'll clear our minds and appreciate the beauty of life.
Support the showThanks for listening. Stop by https://yourwalkingpodcast.com to grab your free guide to fitting walking into your busy day.
If you’re feeling exhausted, unmotivated, and wiped out, the reason may be something you haven’t thought of, especially if your doctor says everything is OK.
It may be that all the tension in your day-to-day life, the news, and the negativity on social media is literally forcing your body to live in a state of low-level stress.
That constant stress will wipe you out. No joke.
This walking podcast episode has no background walking music. If you want to walk to the beat, try episode 23A. There's a bell at the halfway mark and some nifty countdowns to get your heart rate up.
Slip on your walking shoes and get actionable tips on how to reduce the strain on your mental health and get your energy and focus back. If you want to feel like your old self, it's time to go walking and talking with Helen.
Links mentioned:
Show website: Walkingandtalking.show
Instagram: yourwalkingpodcast
Facebook page: https://www.facebook.com/walkingtalkingshow
Support the show
If you’re feeling exhausted, unmotivated, and wiped out, the reason may surprise you... specially if your doctor says everything is OK.
In this walking podcast episode with background walking music, we'll talk about why all the tension in your day-to-day life, the news, and the negativity on social media is literally forcing your body to live in a state of low-level stress.
That constant stress will wipe you out. No joke.
If you want to listen without background music, check out episode 23B. There's a bell at the halfway mark and some nifty countdowns to get your heart rate up.
Slip on your walking shoes and get actionable tips on how to reduce the strain on your mental health and get your energy and focus back. If you want to feel like your old self, it's time to go walking and talking with Helen.
Links mentioned:
Show website: Walkingandtalking.show
Instagram: yourwalkingpodcast
Facebook page: https://www.facebook.com/walkingtalkingshow
Support the show
Support the show
Trigger warning:Parental suicide • Parental alcoholism • Parental promiscuity • Parental borderline personality disorder • Binge eating
Let's me take you on a coached walk while I share some secrets about my childhood, and why I turned to food to feel loved.
This walking podcast episode (22B) is voice only. Episode 22A has background walking music if you prefer that. There's a bell at the halfway point.
Visit the show website at WALKINGANDTALKING.SHOW
Episode highlights:
- Why I started binge eating
- Why food made me feel loved.
- Growing up with a parent with borderline personality disorder.
- How my mother’s suicide attempts affected me.
- Why I sometimes still eat too much
You can listen while walking outdoors or indoors, working out, cleaning, gardening, driving, or while having a cup of coffee.
Resources:
Visit the show website: https://walkingandtalking.show
Come join my Facebook group to get tons of healthy recipes, tips, and support:
https://imperfectlyhealthy.group.
Support the show
Trigger warning:Parental suicide • Parental alcoholism • Parental promiscuity • Parental borderline personality disorder • Binge eating
Slip on your walking shoes and let’s go for a short walk. I’m going to share some secrets about my childhood, and why I turned to food to feel loved.
This walking podcast episode (22A) has background walking music. If you want no music, have a listen to episode 22B. There's a bell at the halfway mark.
Visit the show website at WALKINGANDTALKING.SHOW
Episode highlights:
- Why I started binge eating
- Growing up with a parent with borderline personality disorder.
- How my mother’s suicide attempts affected me.
- Why food made me feel loved.
- Why I sometimes still eat too much
You can listen while walking outdoors or indoors, working out, cleaning, gardening, driving, or while having a cup of coffee.
Resources:
Visit the show website: https://walkingandtalking.show
Come join my Facebook group to get tons of healthy recipes, tips, and support:
https://imperfectlyhealthy.group.
Support the show
Is manifestation real? What is manifestation?
Manifestation expert Brittany Welsh is my guest in this episode, and she brings us the truth about manifestation.
Brittany is known as Manifesting with Britt across social media, and she brings practical and real world advice on how to manifest the right way, without all the hype.
She’ll show you the steps it takes to really get what you want, whether it’s more money, weight loss, finding your soulmate, and other things important to you.
While this is an interview and not a coached walk episode, you can still slip on your shoes and go for a walk while you listen.
Brittany is fun and down to earth, and I had a blast talking to her about:
- Sometimes, a sign you think is from the universe isn’t.
- Manifesting is creating a reality. You're either consciously or unconsciously manifesting all the time. You can attract good things or push them away. (Like I pushed Billy Idol awat, ha ha.)
- Don’t just expect things just to come to you. Manifestation doesn’t work that way.
- How to attract things to you, or create a reality to get the relationship of your dreams, the business of your dreams, or the health of your dreams.
- What high vibe and low vibrational feelings are (explained in a way we can all understand).
- Why people stay in their 9-to-5 jobs when the world has so much more to offer.
- Affirmations support manifesting. How to pick affirmations that are right for you.
- Discovering that she was only a booty call to her “soulmate” helped Brittany realize she had to create (manifest) a relationship with a partner who wanted to be with her.
ABOUT BRITTANY WELSH
Brittany is a mother of two, marketing executive, and manifestation expert. She demystifies the process of manifesting to help people tap into their unlimited creating potential and manifest their ultimate reality.
https://manifestingwithbritt.com/
TikTok: manifestingwithbritt
Instagram: manifestingwithbritt
Support the show (https://www.buymeacoffee.com/walktalk)
- Can’t stay consistent with exercise?
- Do you start and stop working out?
- No motivation to exercise?
Let's head out for a walk. Whether you’re walking for weight loss, fitness, or mental health, let me be your motivational and walking coach.
This walking podcast episode (20A) has background walking music to help you keep pace. If you prefer no music, check out episode 20B.
Visit the show website at WALKINGANDTALKING.SHOW
Episode highlights:
- Why looking at exercise as a habit isn't effective.
- Why you can’t stay consistent with working out.
- Exercising at home? At the gym? They have different challenges.
- What to do when things get in the way of working out.
- What are habit triggers and do they help you stick with habits?
- Trick yourself into working out.
You can listen while walking outdoors indoors, exercising on the elliptical or indoor bike, cleaning, gardening, or just relaxing.
Resources:
Visit the show website: https://walkingandtalking.show
Come join our Facebook group to get tons of healthy recipes, tips, and support:
https://imperfectlyhealthy.group.
Support the show (https://www.buymeacoffee.com/walktalk)
- Do you start and stop exercise?
- Can’t stay consistent?
- Missing the motivation to work out?
Let's go for a walk. Whether you’re walking for weight loss, fitness, or mental health, I'll coach you and help you get motivated again.
This walking podcast episode (20B) has no background music. Episode 20A has background walking music to tempo.
Visit the show website at walkingandtalking.show.
Episode highlights:
- Why you can’t stay consistent with exercise.
- Why trying to make exercise a habit doesn’t work.
- Exercising at home or at the gym have different challenges.
- What to do when things get in the way of working out.
- What are habit triggers?
- Trick yourself into workouts.
- Why I lost my big toe nail.
You can walk outdoors in the fresh air, indoors, hop on the elliptical or indoor bike, or just have a coffee and tune in.
Resources:
Visit the show website: https://walkingandtalking.show
Come join our Facebook group to get tons of healthy recipes, tips, and support:
https://imperfectlyhealthy.group.
Support the show (https://www.buymeacoffee.com/walktalk)
Have you been feeling down and can’t seem to snap out of it? Is depression creeping up on you? You’re not alone.
Put on your walking shoes and let’s go for a coached walk. Not only will you get fitter and burn calories, but your mood will improve, too. Yay!
This walking podcast episode has no background music. If you would like background walking music to help you keep pace, check out episode 19A.
Episode highlights:
- Why more people are feeling down, in a funk, in a rut, not motivated, and depressed.
- You are totally normal.
- How do you take care of your mental health?
- How to pull yourself out of your funky mood.
- Your body’s own happy hormones can help.
- Exercising and mental health. What you need to know.
Whether you're walking outside in the fresh air or listening while doing something else, this episode will give you tips to get motivated and break out of that slump.
Resources:
Visit the show website: https://walkingandtalking.show
Come join our Facebook group to get tons of healthy recipes, tips, mini challenges and support:
https://imperfectlyhealthy.group.
Support the show (https://www.buymeacoffee.com/walktalk)
Have you been feeling down in the dumps and can’t seem to snap out of it? Is depression rearing its ugly head? You’re not alone in feeling this way.
Put on your walking shoes and let’s go for a coached walk. Not only will you get fitter and burn calories, but you’ll feel happier, too.
This walking podcast episode has background walking music to help you keep the pace. If you would like no background walking music, listen to episode 19B.
Episode highlights:
- Why more people are feeling down, in a funk, in a rut, not motivated, and depressed.
- You are totally normal.
- How do you take care of your mental health?
- How to pull yourself out of your funky mood.
- Your body’s own happy hormones can help.
- Exercising and mental health. What you need to know.
Whether you're walking outside in the fresh air or listening while doing something else, this episode will give you tips to get motivated and break out of that slump.
Resources:
Visit the show website: https://walkingandtalking.show
Come join our Facebook group to get tons of healthy recipes, tips, mini challenges and support:
https://imperfectlyhealthy.group.
Support the show (https://www.buymeacoffee.com/walktalk)
Can you really manifest what you want or is it bullshit? And how does it really work?
Put on your walking shoes and let's get our steps in while we find out.
This episode is a coached walk with background walking music to keep you moving. If you prefer no background music, hop over to episode 18B.
Episode highlights:
- The Secret (the law of attraction book) had some serious fallout.
- Does manifesting work or is it a disaster waiting to happen?
- The power of manifestation and why you might be doing it wrong.
- Morning manifesting: Write it down.
- Do you have to do the work?
Whether you're walking outside or inside - or listening while doing something else - this episode gives you the lowdown on manifesting.
Resources:
Visit the show website: https://walkingandtalking.show
Come join our Facebook group to get tons of healthy recipes, tips, mini challenges and support:
https://imperfectlyhealthy.group.
Support the show (https://www.buymeacoffee.com/walktalk)
Can you manifest what you want or is it bullshit?
Slip on your walking shoes and let’s go find out.
This episode is a coached walk with no background music. If you would like background walking music, check out episode 18A.
Episode highlights:
- Law of Attraction book The Secret caused people to lose everything.
- Wishing is not enough.
- The power of manifestation and why you might be doing it wrong.
- Does manifesting work?
- Morning manifesting: You have to write it down.
- What can you manifest?
Whether you're walking indoors or outdoors - or listening while doing something else - this episode will show you the simple steps that help you manifest better (and how to start).
Resources:
Visit the show website: https://walkingandtalking.show
Come join our Facebook group to get tons of healthy recipes, tips, mini challenges and support:
https://imperfectlyhealthy.group.
Support the show (https://www.buymeacoffee.com/walktalk)
Feel like you don’t want to do anything? Can’t get motivated to workout or lose weight? Find out how to stay motivated with high performance and mindset coach Carrie Veatch, MA. Episode highlights:
- Don’t rely on motivation in the traditional sense. Instead, build good habits and figure out what kinds of habits are going to serve you in terms of your goals.
- Trust yourself. You’re exactly where you need to be.
- Take small steps for big changes. Those little changes build up over time
- Action is always required, but it starts with our thoughts.
- Come back to who you were when you were little. You felt worthy and deserving. You believed in possibilities.
- Find someone to be accountable to. When you start and stop it is hard to keep any kind of momentum.
- Be willing to show up for yourself and put a some effort of in.
This episode of Walking & Talking with Helen is not a coached walk, but you can still take a walk while you listen.
Resources:Carrie Veatch, MA
Website: https://setyourselffreellc.com
Facebook group: http://bit.ly/setyourselffreecommunity
Instagram: https://www.instagram.com/setyourselffree.llc/
Listen to the Set Yourself Free podcast
Apple: http://bit.ly/setyourselffreeitunes
Spotify: http://bit.ly/setyourselffreeonspotify
About this episode: Visit my website www.walkingandtalking.show.
Support the show (https://www.buymeacoffee.com/walktalk)
If you’re anxious, stressed or worried, meditation can help. It can reduce stress and bring on a sense of inner peace.
Meditation is for anyone. You don’t need any special equipment, and there is no wrong way to meditate. Walking while meditating brings you the extra benefit of movement combined with mindset.
Each meditation session you do helps you focus and brings a sense of calm. The more you practice, the easier it becomes to:
- Manage stress
- Increase self-awareness
- Control anxiety
- Improve sleep
- Gain perspective
This episode of Walking & Talking with Helen will help get started with meditation. It’s simple, easy, and is good for everyone. It infuses you with positivity and motivation, while gently reminding you how good it feels to exercise and how strong you are, inside and out.
Meditation has been around for thousands of years. It brings on a deep state of relaxation and a peaceful mind.
So give it a try, whether you’re new to meditation or have doing it for years. Time to show up for yourself.
Support the show (https://www.buymeacoffee.com/walktalk)
Get your walking shoes and come with me for a coached walk. I'll give you my best tips on how to not gain weight over the holidays - and still enjoy yourself. What? Yes, it's true.
Whether you're walking indoors or outdoors, walking for weight loss, fitness, or stress relief, this walking podcast will get you moving. Though you don't have to walk to listen. You can listen while driving and doing other activities.
We talk about:
- How using a smaller plate can help you eat less
- How to find food freedom and make peace with you holiday meals
- Why it's OK to eat and enjoy yourself (as long as you're not uncomfortable)
- How to exercise during the holidays
This episode is a coached walk with background walking music. For the the version without background walking music, listen to episode 15B.
There's a BELL at the halfway point so you can turn around if you want to go round trip.
Come join my free Facebook group to get healthy recipes, tips, mini challenges and support.
👉 https://www.facebook.com/groups/imperfectionisyoursuperpower/
Support the show (https://www.buymeacoffee.com/walktalk)
Put on your walking shoes and let's go for a coached walk. I'll give you tips on how to not gain weight over the holidays - and still enjoy yourself.
Whether you're walking indoors or outdoors, walking for weight loss, fitness, or stress relief, this walking podcast will get you moving. Though you don't have to walk to listen.
We talk about:
- How using a smaller plate can help you eat less
- Why it's OK to eat and enjoy yourself (as long as you're not uncomfortable)
- How to find food freedom and make peace with you holiday meals
- How to exercise during the holidays
- and more
This episode is a coached walk with no background music. For the the version with background walking music keep you on beat, listen to episode 15A.
There's a BELL at the halfway point so you can turn around if you want.
Come join my free Facebook group to get healthy recipes, tips, mini challenges and support.
👉 https://www.facebook.com/groups/imperfectionisyoursuperpower/
Support the show (https://www.buymeacoffee.com/walktalk)
Do you love your body as it is?
OR
Do you want to lose weight?
Which side are you on?
Whether you're walking indoors or outdoors - or listening while doing something else - episode 14 will definitely open your mind.
This episode is a coached walk with no background music. For the the version with background walking music to help you keep pace, check out 14A.
And... there's a BELL at the halfway point so you can turn around if you want.
Episode highlights:
- Try not to lose weight too quickly. You want to keep your muscles.
- Sometimes, losing weight isn’t what you need to become healthier.
- Having a magazine cover six-pack doesn’t make you healthy, either.
- Your body has a story to tell. Appreciate your body for what it has done and can do.
- Are you young and not worried about your health wyen you get older? Well, time zooms by, and just like with retirement accounts, what you do now can help you avoid falls and osteoporosis when you’re older. There are risks to not exercising.
- Have thin friends? They may be struggling too. Things are not always as they seem.
- Why you should love yourself.
Whether you're walking indoors or outdoors - or listening while doing something else - episode 14 will definitely open your mind.
Resources:
Visit the show website: https://walkingandtalking.show
Go straight to the episode 14 page: https://walkingandtalking.zone/ep14
Come join our Facebook group to get tons of healthy recipes, tips, mini challenges and support: https://imperfectlyhealthy.group.
Support the show (https://www.buymeacoffee.com/walktalk)
Do you love your body as it is? Or do you want to lose weight?
Which side are you on? How about both?
Put on your walking shoes and let's go for a coached walk. Sparks might fly.
This episode is a coached walk with background music. For the the version without background walking music, tune in to episode 14B.
And... there's a BELL at the halfway point so you can turn around if you want.
Episode highlights:
- Try not to lose weight too quickly. You want to keep your muscles.
- Sometimes, losing weight isn’t what you need to become healthier.
- Having a magazine cover six-pack doesn’t make you healthy, either.
- Your body has a story to tell. Appreciate your body for what it has done and can do.
- Are you young and not worried about your health wyen you get older? Well, time zooms by, and just like with retirement accounts, what you do now can help you avoid falls and osteoporosis when you’re older. There are risks to not exercising.
- Have thin friends? They may be struggling too. Things are not always as they seem.
- Why you should love yourself.
Whether you're walking indoors or outdoors - or listening while doing something else - episode 14 will definitely open your mind.
Resources:
Visit the show website: https://walkingandtalking.show
Go straight to the episode 14 page: https://walkingandtalking.zone/ep14
Support the show (https://www.buymeacoffee.com/walktalk)
Here's an unpopular opinion.
Want sugar? Have sugar. Life is too short.
(This episode is a coached walk WITH background music to help you keep pace. For the the version with NO background music, listen to episode 13B).
Put on your walking shoes and head out for a coached walk with me. We'll chat about sugar, and why it's not as bad you've been told it is.
Whether you're walking indoors, outdoors, on the treadmill, working out on your indoor bike - or listening while doing something else - you'll get an eye-opener.
There's a BELL at the halfway point so you can turn around if you want.
Links mentioned in this episode: If you do want to take a break from sugar, here's a free ebook on how to do it easily - https://www.realworld.coach/latestepisode
Come join our Facebook group to get tons of healthy recipes, tips, mini challenges and support
👉 https://www.facebook.com/groups/imperfectionisyoursuperpower/
Support the show (https://www.buymeacoffee.com/walktalk)
Unpopular opinion.
Want sugar? Have sugar. Life is short.
Slip on your walking shoes and head out for a coached walk with me. We'll chat about sugar, and why it's not as bad you've been told it is.
Whether you're walking indoors, outdoors, on the treadmill, working out on your indoor bike - or listening while doing something else - you'll get an eye-opener.
This episode is a coached walk with no background music. For the the version with background walking music to help you keep pace, check out 13A.
There's a BELL at the halfway point so you can turn around if you want.
Links mentioned in this episode: If you do want to take a break from sugar, here's a free ebook on how to do it easily - https://www.realworld.coach/latestepisode
Come join our Facebook group to get tons of healthy recipes, tips, mini challenges and support
👉 https://www.facebook.com/groups/imperfectionisyoursuperpower/
Support the show (https://www.buymeacoffee.com/walktalk)
What the heck?
Am I suggesting you fake your way to your goal? I sure am.
"I'll have what she's having." OK, not that type of faking it.
Here's the secret: You'll fake your way to believing in yourself. To becoming more confident. And let me tell you... it's magic! And it works.
Go grab your shoes and head out for a walk with me (or walk indoors, or listen wherever you are. I'm not picky).
We'll chat about how you can reach your goals easier using a little skill called acting to fake yourself out in a good way.
This episode is a coached walk with no background music. If you want the version background walking music, have a listen to episode 12A.
There's a BELL at the halfway point so you can turn around if that suits you.
Show notes will be at https://walkingandtalking.show
Support the show (https://www.buymeacoffee.com/walktalk)
What the...?
fake it?
Am I suggesting you fake your way to your goal? I sure am.
But I'll let you in a little secret: You are faking your way to believing in yourself. To becoming more confident. And let me tell you... it's magic! And works like a charm.
Go grab your sneakers and come for a walk with me (or walk indoors, or listen wherever you are. I'm not picky).
We'll chat about how you can reach your goals easier using a little skill called acting to fake yourself out in a good way.
"I'll have what she's having."
This episode is a coached walk with background WALKING MUSIC to keep you working. If you want the version without music, head over to episode 12B.
There's a BELL at the halfway point so you can turn around if that suits you.
Show notes will be at https://walkingandtalking.show
Support the show (https://www.buymeacoffee.com/walktalk)
What's going on?
As if you were wondering where I went and why I haven't recorded new episodes in awhile...
I'm back, with a new coached walk and a sort of funny story about what's been happening in my life.
I'm someone who prides herself on being consistent and sticking with things, but in this podcast episode you'll find out why I had to stop, take a moment, and get back on my (mental health) feet.
I'm also sharing:
• where I've been the last few months
• Uh oh - mold
• the grumpy contractor
• how the cat almost collapsed the kitchen counter
• why I gained 10 pounds
This walkcast episode has NO background walking music. If you want background music to keep you on track and on beat listen to episode 11A.
There's a BELL at the halfway point so you can turn around if you want to turn around.
Show notes will be at https://walkingandtalking.show
Support the show (https://www.buymeacoffee.com/walktalk)
As if you were wondering where I went and why I haven't recorded new episodes in awhile...
I'm back, with a new coached walk and a sort of funny story about what's been happening in my life.
I price myself on being consistent and sticking with things, but in this podcast episode you'll find out why I had to stop, take a moment, and get back on my (mental health) feet.
I'm also sharing:
• where I've been the last few months
• mold!!
• the grumpy contractor
• the cat almost collapsed the kitchen counter
•why I gained 10 pounds
This episode is a coached walk with background WALKING MUSIC to help you stay on track. If you prefer no music, listen to episode 11B.
There's a BELL at the halfway point so you can turn around if you want to head back.
Show notes will be at https://walkingandtalking.show
Support the show (https://www.buymeacoffee.com/walktalk)
Small changes = kickass results when it comes to getting healthier, losing weight, or just improving your life.
Using small steps I was finally able to lose 80 pounds (while still eating chocolate).
This is part 2 from my LIVE workshops in my Facebook group called Small Changes = Kickass Results. (Catch the entire workshop here https://www.facebook.com/groups/imperfectionisyoursuperpower )
(It's not the best audio quality but the information is GOLDEN.)
My guest in this episode is KATE DORNAN. Kate uses movement throughout her day to stay healthy and keep the weight she lost off. Kate is a business coach, and the founder of the Female Entrepreneurs Thriving Together Facebook group.
Days 1 and 3 of the workshop reveal more ways to get healthier while stressing less. Join my free Facebook group to watch them:
https://www.facebook.com/groups/imperfectionisyoursuperpower
Support the show (https://www.buymeacoffee.com/walktalk)
Small changes give big results when you are trying to lose weight, get fitter, and become healthier. Don't believe me? The small steps I took helped me lose over 80 pounds... and keep the weight off for 17 years.
I put together a LIVE workshop in my Facebook group called Small Changes = Kickass Results. This is a recording of day 1 from the workshop. I share what I learned about taking smaller steps to get where you want to be.
(It's not the best audio quality but the information is GOLD. Woo hoo).
You'll discover:
• How to fit movement into your daily life, easily
• Why sitting all day is so bad for you and what you can about it
• How to keep burning calories all day (burn, baby burn)
• How to reduce headaches and neck/shoulder pain
• How to start eating healthier without depriving yourself
My superhero guest in this episode is ALLY REYNOLDS. Ally is not only a physical therapist who specializes in injury prevention and ergonomics, but she also practices what we preach: working in movement every day. Learn more about Ally at https://yourperfectposture.com.au
Days 2 and 3 of the workshop give you even more superpowers to get healthier with LESS STRESS. Join my free Facebook group to watch them (or to see the video from day 1):
https://realworldweightloss.link/superpower
Support the show (https://www.buymeacoffee.com/walktalk)
Can't get motivated?
I’ve got great news for you. You can MAKE motivation!
Yep, it's true. Whether you’re walking with me outside or indoors (or listening anywhere), I'll show you easy ways to increase motivation to exercise, lose weight, start (or finish) a project, and almost everything else.
We'll chat about:
- What motivation is and how do you find it
- One small change that will help you work out consistently
- Which foods help make the "motivation chemical?"
- Other cool motivation hacks that you can start using right now to fire yourself up
Plus, I accidentally throw in a Norwegian word without explaining what it means. Can you find it?
Find motivation with this 20-minute coached walk podcast episode of Walking & Talking with Helen.
Motivation is THE key to weight loss and fitness. This walkcast episode has background NO background walking music. If you want background music to keep you going, listen to episode 10A.
There's a BELL at the halfway point so you can turn around if you want to.
Show notes will be at https://reaworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
If you can't get motivated, I’ve got great news for you. You can MAKE motivation!
Creating motivation to get you motivated? What? Yes, it's true. Whether you’re walking with me indoors or outside (or listening anywhere), I'll show you simple ways to increase your motivation to lose weight, exercise, start (or finish) a project, and almost anything else.
- What is motivation and how do you find it?
- One small change that will help you stay consistent with working out
- Which foods work to make the "motivation chemical?"
- Other cool motivation hacks that you can start using today
And I accidentally throw in a Norwegian word without explaining what it means.
This 20-minute coached walk podcast episode of Walking & Talking with Helen will actually help you become more motivated. And motivation is the key to weight loss and fitness.This walkcast episode has background WALKING MUSIC to help you stay on track. If you prefer no music, listen to episode 10B.
There's a BELL at the halfway point so you can turn around if you need to.
Show notes will be at https://reaworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
Well, this may be the episode that surprises you...
You know you need to exercise but you just can't stick with it.
You might need to lose weight - and you know how to do it. You just don't do it.
You want to change jobs... it's all you talk about. But you just can't make it happen.
Why can't you do it? How do you unlock your own potential?
Slip on your sneakers and go for a walk with me. We'll talk about what's really holding you back, effective ways to fix it, and how you can truly reach your goals - whatever they are:
- Losing weight
- Exercising
- Changing jobs/careers
- Going back to school
- Or pretty much anything else
And you'll get a 40-minute walk in, too. Yay! Start your step counting.
This walkcast episode has background WALKING MUSIC. For a version with no music, head over to episode 9B. There's a BELL at the halfway point in case you want to head back.
Show notes will be at https://reaworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
What's in this episode may surprise you...
You know you need to exercise but you just are not consistent with it.
You might need to lose weight - and you know exactly how to do it. You just don't... do it.
You want to change jobs. It's all you talk about. But you just can't make that leap.
Why can't you do it? Do you want to? Or don't you really? Let's take a look at this, shall we?
- Losing weight
- Exercising
- Changing jobs/careers
- Going back to school
Grab your walking shoes and go for a walk with me. We'll talk about what's holding you back from reaching your goals and how to unlock the part of your mind that actually wants success. And you'll get 40 minutes of exercise, too. Woo hoo! You can also "walk" indoors.
This walkcast episode has NO BACKGROUND walking music. For a version with music, head over to episode 9A. There's a BELL at the halfway point in case you want to head back.
Show notes will be at https://reaworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
If I said there was a tweak you could make that could change your weight, your fitness level, your work, and 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 easily do. What?
Pull your sneakers on, come for a walk, and I'll let you in on the secret.
This a coached walk/podcast, but you don't have to walk. You can listen from wherever you are.
Beginning with MINUTE 30 - in case you want to skip ahead - three coaches (who happen to be from Australia) share their tips on how they use reframing in their own lives.
Leigh Walker, Sunshine Coast (Queensland)
Katya Dantini, Melbourne
Kate Dornan, Perth
(you can hear the full length chat with Kate in Episode 5)
This walkcast episode has background WALKING MUSIC. For a version with no music, head over to episode 8B.
Show notes will be at https://reaworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
What if I told you there was a tweak you could make to your life that could change your weight, your fitness level, your work, and your relationships?
Would you think I was full of crap?
Or would you want to know more?
I'm not saying it's easy, but it is something you can easily do. Wait, what?
Put on your sneakers, head out for a walk with me, and I'll let you in on the secret.
Even though this a coached walk/podcast, you don't have to walk. You can listen from anywhere.
Starting at MINUTE 30 - in case you want to go there first - three coaches (who happen to be from Australia) share quick tips on how they use reframing to make changes in their own lives.
Leigh Walker, Sunshine Coast (Queensland)
Katya Dantini, Melbourne
Kate Dornan, Perth
(you can hear a full length chat with Kate in Episode 5)
This walkcast episode is VOICE ONLY. For a version with background WALKING MUSIC, listen to episode 8A.
Show notes will be at https://reaworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
The dream: Being healthy, strong, and happy in your own skin.
Do you think that's possible?
Do you think we will ever be happy with our bodies?
Are they fit enough?
Curvy enough?
Young enough?
Put on your walking shoes and head out with me (or, you can join me for an inside walk, too). This is a coached walk and we chat about your feelings, discovering love for your body, and how finding something that lights you up inside might be the key you've been looking for.
Seeing things with a different set of eyes is not always easy, but you may walk away (pun intended) with a fresh perspective.
I also share something fairly shocking I was told by a past boyfriend. What?? It was ugh.
This walkcast (coached walk/podcast) has background walking music to keep you moving. For a version with voice only, listen to episode 7B.
Show notes are on www.realworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
Being healthy, strong, and happy in your own skin.
Do you think that's possible? Will we ever be happy with our bodies? Are they fit enough? Thin enough? Curvy enough? Young enough?
Lace up your sneakers and walk with me. In this coached walk, we'll talk about your body, your feelings, learning to love what you have, and how finding something that lights you up might be the key you've been looking for.
This episode is not all peace and love. Seeing things with a different set of eyes is not always easy, but you may walk away (pun intended) with a fresh perspective.
I also share something fairly shocking I was told by a past boyfriend. WTF?
This walkcast (coached walk/podcast) is voice only. For a version with background walking music, listen to episode 7A.
Show notes are on www.realworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
WTF? It doesn't matter if they're selling you weight loss, health, or money solutions... it's all FAKE.
So, what CAN you believe in? I'll tell you in a no gimmick way what works for weight loss and wellness, and how to stop wasting money.
This is a coached walk with podcast and background walking music.
Put your shoes on and either come walking with me or walk indoors (add a few knee-lifts, arms overhead, step touches if inside).
- This episode has background walking music to keep you on pace
- For voice only, you'll want episode 6B
- There's a bell at the halfway point so you can turn around if you're walking outside and want to keep it to 30 minutes.
- Show notes and transcript at realworldweightloss.com
LINKS:
Free weight loss course www.realworldweightloss.com
Lies (thompsontwinsvevo on YouTube)
Sweet Dreams (Eurytmics on YouTube)
Support the show (https://www.buymeacoffee.com/walktalk)
It's big business. Whether they're selling you weight loss, health, or money woe fads or cures... it's all FAKE.
What CAN you believe? Listen up, and I'll tell you what works for weight loss and wellness, and what you're throwing your money away on.
This is a coached walk with podcast, so grab your shoes and head out with me (hey, you can walk indoors too). There's no better way to boost your mood and energy than walking.
- This episode is voice only
- If you want background walking music, check episode 6A
- There's a bell at the halfway point so you can turn around if you are walking
- Show notes and transcript at realworldweightloss.com
LINKS:
Free weight loss course www.realworldweightloss.com
Lies (thompsontwinsvevo on YouTube)
Sweet Dreams (Eurytmics on YouTube)
Support the show (https://www.buymeacoffee.com/walktalk)
Not as successful as you want to be?
This in-studio chat with Kate Dornan might be the answer you were looking for.
Every part of your life is ruled by the sneaky self-sabotage you didn't even know you were doing. Seeing a drastic change can be as simple as changing two little words, as Kate will show you.
Frank, funny, and sporting a super cool Australian accent, Kate chats like your best friend and gives you actionable steps to change your life for the better.
While this is not a coached walk, you can still lace up your sneakers and head out.
Kate Dornan is a female entrepreneur empowerment coach and speaker. Her mission is to empower women to embrace their self-confidence and develop meaningful connections, so they can show up as themselves in their business.
She is the Founder of the Female Entrepreneurs Thriving Together Facebook group and the Connection Cove community – both dedicated to supporting and encouraging women to grow their confidence and connections.
Kate lives in Perth, Western Australia with her husband Chris, her son Fletcher, daughter April, and dog Audrey.
LINKS:
Female Entrepreneurs Thriving Together https://www.facebook.com/groups/femaleentrepreneursthrivingtogether
Connection Cove: https://www.katedornancoaching.com.au/
SHOW NOTES: https://realworldweightloss.link/episode5
Support the show (https://www.buymeacoffee.com/walktalk)
12 MINUTE WALKING BREAK:
Failure or success? A lot depends both on how we plan and our environment. Here are some foolproof ways to help you reach your goals.
This shorter walk is ideal to get your blood pumping and oxygen flowing. It helps get you up and moving when you're busy or tired (yes, exercising when you're tired gives you more energy. Woo hoo!). Episode 4B is a coached walk/podcast with no walking music. If you prefer walking with music, jump over to episode 4A.
Visit realworldweightloss.com for show notes (and for freebies).
Support the show (https://www.buymeacoffee.com/walktalk)
12 MINUTE WALK BREAK:
We can set ourselves up for failure or we can set ourselves up for success. Here are some simple ways to take the stress out of reaching your goals.
This shorter walk helps get you up and moving when you're busy or tired (yes, exercising when you're tired gives you more energy. Woo hoo!). This is a coached walk/podcast with background walking music. If you prefer no background music, try episode 4B.
Visit realworldweightloss.com for show notes (and for freebies).
Support the show (https://www.buymeacoffee.com/walktalk)
Getting started is the hardest part. But there are little hacks to make it easier.
This is a "walkcast," so it's a coached walk along with tips, tricks and a few stories to keep you entertained. If you prefer a version WITH background music to help walk, listen to episode 3A.
There is a bell at the halfway point in case you want to turn around.
So.... lace up your shoes and let's get walking and talking about getting started with weight loss and exercise - and pretty much anything else.
Support the show (https://www.buymeacoffee.com/walktalk)
Getting started is the hardest part. But there are little hacks to make it easier.
This is a "walkcast," so it's a coached walk along with tips and advice. This version has background music (see episode 3B if you prefer no music). There is a bell at the halfway point in case you want to turn around.
So.... lace up your shoes and let's get walking and talking about getting started with weight loss and exercise.
Support the show (https://www.buymeacoffee.com/walktalk)
Today we're talking about MOTIVATION... and how to get started with anything, from exercise to a new project.
I'm walking with you so lace up your sneakers & head out with me. You may hear cars, dogs or people. Stick with me as I get better at this.
Visit my website at www.realworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)
Get those sneakers on! We're going for a walk.
I'll coach you on the walk as I give you a little background on who I am, how I lost over 80 pounds, and why I do "that thing I do."
Since I'm walking with you outside you may hear dogs, cars, or people. I'll get better at this, so stick with me.
Check out my blog for more and freebies at www.realworldweightloss.com.
Support the show (https://www.buymeacoffee.com/walktalk)