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.

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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.