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Walking & Talking with Helen - Walking Workouts

Helen M. Ryan | Walking Workouts

Feeling tired, stressed, and not motivated to exercise? You're in the right place.

If you want a podcast to walk to... hi! I'm your gal, with a walking workout that makes time fly and feels like taking a walk with a friend in your ear.

Whether you’re stepping outside or walking at home on a treadmill or walking pad, these episodes turn “ugh, I should move” into “yes, I can do this” so you get more energy, more motivation, and overall just feel better and healthier.

You’ll get a mix of walk types so it never feels the same every time:

• GET STEPS IN walks. Hit your daily step goals the easy way.

• STORY WALKS where I entertain you while you walk

• TRIVIA and FUN THEME WALKS for the days you just need a reason to move

• LOW IMPACT and BEGINNER FRIENDLY

I’m Helen M. Ryan, a former personal trainer who lost over 80 pounds naturally… and I still have days where I don’t want to do it either.

As a business owner with ADHD and hypothyroidism, I know what “no energy” feels like. Blech.

That’s why I created this free walking podcast that helps you show up, get your steps the easy way, have a laugh, and then move on with your day.

This show is for you if you ever ask:

• How do I get motivated to exercise when I don’t feel like it?
• How do I work out when I have no energy?
• What’s a good quick walking workout for busy days?
• How do I fit exercise into a busy schedule?
• How do I stop procrastinating and just get moving?

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25 episodes
weekly
Avg 15 min
English

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S2 · E84
Yesterday · 12 min
10-Minute Brisk Walk | Outside or At Home
Only have 10 minutes? That’s enough. Let’s make it count. This 10-minute brisk walking workout helps you get your steps in while stories and upbeat music give your brain something to do besides think about the clock. You can walk outside, or at home on a treadmill, walking pad, or marching in place. Or even step touch, my Gen X friends. This short walking break gives you: About 1,300 steps A brisk walk that fits into a busy day More energy from getting up and moving A mental break from all the noise (yes!) A few stories to help time fly by And because I tend to drift (thanks ADHD), I also... Wonder if penguins have legs at 2 a.m. Talk about swallowing a bug on a scooter in Norway Get Go, Dog. Go! stuck in your head Remember why an $800 car repair once made me cry This podcast to walk to includes upbeat instrumental background walking music with walking and speed cues. You don't need an hour to get movement in. Give yourself a 10-minute exercise snack. Because, as I say, something is always better than nothing. And every step counts. Don't forget to Follow the podcast. Today's question: What's one small moment from your life that you still remember years later? Leave a comment on Spotify or find me at @yourwalkingpodcast. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E83
September 23 · 12 min
Quick 10-Minute Walk | Get Some Steps In
Don't really feel like walking? I get it! Let's make walking less boring (so you’ll actually stick with it). This 10-minute guided walking workout shows you simple ways to distract yourself, have more fun, and get your steps in without staring at the clock. Walk outside, or at home on a treadmill or walking pad. We’ll rock the free world by getting: About 1,300 steps New ideas to keep your next walk from getting boring Distraction tricks for when you don't feel like walking A little boost of energy A quick game to play while we move And because I tend to drift (thanks ADHD), I also... Talk about sending my sandals out to sea Muse about visiting a baby goat farm Somehow turn 19,000 steps into 19,000 miles Admit we played the color game in the car so kids would shut up This podcast to walk to includes upbeat instrumental background walking music, walking cues, and a bell at the halfway point. Walking doesn't have to feel like something you just need to get over with. Come for a walk with me. Before you know it, your 10 minutes are done. Don't forget to Follow the podcast. I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E82
September 16 · 13 min
Walking Meditation | My Brain Won't Shut Up
Meditation, but make it a walk. If the idea of sitting perfectly still and trying to empty your mind sounds impossible, this one is for you. This is a 13-minute guided walking meditation for a busy brain… the kind with about a zillion tabs open at once. The one that’s always planning something, remembering something, making a list, replaying a conversation, or thinking about something completely unrelated. You don’t have to shut it all off. You can walk and give your brain one small job at a time. You’ll notice your steps, pay attention to how your body feels, and breathe a little. And yes, your mind is probably going to wander. Mine does too. You can do this relaxing walk outside, on a treadmill, or on a walking pad. There’s low-key - but not sleepy - background music to keep you moving. The goal isn't an empty head. It's just giving your busy brain somewhere else to go for a little while. This guided meditation is good for those days when: your brain won't turn off you're mentally scattered or overwhelmed you want to clear your mind sitting still to meditate sounds awful you just need to walk some stress off Go grab your shoes and let's head out on a walk. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
September 9 · 21 min
Japanese Walking Method | 20-Minute Interval Walk [Encore]
Three minutes brisk. Three minutes easy. Repeat. That’s basically the Japanese Walking Method, and it makes a 20 minute walk go surprisingly fast. This is a structured but simple interval walking workout that gives you stronger pushes followed by recoveries. You’re in charge of the effort, and the recovery periods give you a chance to catch your breath and listen to stories from Japan before we pick it up again. You can do this walk outside, on a treadmill, or on a walking pad. If you’re walking outside, you’ll hear a bell halfway through so you know when to turn around. As we walk, I’ll share some stories from Japan including: Why I was crying my eyes out at Tokyo Narita Airport The stranger who chased me down at the bullet train station and saved me from embarrassment The high-tech bidet joke that later completely bombed in my spin class. Put on your walking shoes. Grab your headphones. Let’s go catch a Japanese bullet train. If you enjoyed this walk, tap Follow so the next 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. (This encore episode was originally published March 3, 2026.) Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E81
September 2 · 18 min
15-Minute Story Walk | The Tour Guide Who Almost Killed Me
Need to walk but don't really feel like it? This 15-minute guided walking workout makes walking less boring while you get your steps in. Come with me for a brisk walk while I tell you the true story of a 10-hour tour through beautiful Montenegro that turned into one of the scariest car rides of my life. Walk outside, or at home on a treadmill or walking pad. You’ll get: About 1,900 steps A brisk walk without watching the clock A mental break from your day A few laughs along the way More energy from getting up and moving A walking buddy to keep you company Things did not go according to plan... Five sweaty strangers crammed into one tiny car A guide texting and watching YouTube while driving up a mountain Taking off my seatbelt so I could jump out if we went off a cliff Free ice cream for surviving part of the tour A little wine to dull the fear (and I don’t even drink) This podcast to walk to includes upbeat instrumental background music, walking cues, and a bell at the halfway point if you want to turn around. So grab your shoes and come with me. I'll distract you with a ridiculous story from my time as a middle-aged digital nomad, we'll get some movement in, and 15 minutes later we're done. Don't forget to Follow the podcast. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E80
August 26 · 12 min
10-Minute Walk After Sitting Too Long | Your Butt Will Thank You
Been sitting at your desk or on the sofa too long? Get up and give your butt a 10-minute walking break. This guided walking workout helps wake up sleepy glutes and gets your body moving again after hours of sitting. We'll also play around with your walking stride to see if you can get your glutes doing a little more of the work (or glute activation). Walk outside, or at home on a treadmill or walking pad. In this quick walk you’ll get: About 1,300 steps A quick break from sitting too long Easy ways to wake up sleepy glutes Walking and posture tweaks A few walking ideas to fire up your glutes The 55-minute timer trick And because I tend to drift (thanks ADHD), I also... Explain why my butt is apparently on vacation Turn into a five-foot tall Hunchback of Notre Dame Discover the first step to using my exercise step... is opening the box Decide my butt does not need a 14-step morning routine This podcast to walk to includes upbeat instrumental background walking music, walking cues, a few stride (not snide) experiments, and an optional cool-down. If you've been stuck at your desk, in the car, or on the couch, get up and come walk with me. Your butt will thank you. Don't forget to Follow the podcast. I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E79
August 19 · 22 min
MTV Nostalgia Walk | 20 Minutes to Summon Gen X
Need something fun to listen to while you walk? This 20-minute guided walking workout is packed with '80s MTV memories, Gen X nostalgia, 80s-style background music, and just enough coaching to keep you moving while your brain takes a trip back in time. Walk outside, or at home on a treadmill or walking pad. Today you'll get... About 2500 steps A fun way to make your walk less boring A trip back to the early days of MTV Upbeat instrumental walking music and walking cues A walking buddy in your ear And because I tend to drift (thanks ADHD), I also... Introduce you to my pretend husband, Billy Idol Forget my cats' names but remember every '80s lyric Decide I could've been Bono's sister Get emotional over Do They Know It's Christmas Tell you the story behind Dire Straits’ Money for Nothing Take a trip back to U2, Madonna, Tom Petty, A-ha, Thriller This walking podcast includes background music, walking cues, an optional cool-down, and a bell at the halfway point if you're walking outside. If you're ready to get your steps in, relive a little Gen X nostalgia, and make your walks a little less boring, lace up your high-top sneakers, grab your leg warmers, and come walk with me. Don't forget to Follow the podcast. Q: Who was your biggest MTV crush? Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E78
August 12 · 12 min
10-Minute Morning Walk | Not a Morning Person? Me Either
Not a morning person? Me either. But this 10-minute guided morning walk is a brisk (ish), music-led way to get some steps in before life gets in the way. Walk outside, or at home on a treadmill, walking pad, or even marching in place. You'll wake up, boost your energy, and fit in a little movement before work, errands, emails, and everything else demands your attention. Even if you're grumpy in the mornings (like me), you'll get: A beginner-friendly, low-impact morning walk About 1300 steps A little more morning energy Some peace before the day begins And because I tend to drift (thanks ADHD), I... Confess I used to eat ice cream out of a gallon container Threaten people who talk to me pre-coffee Blame Billy Idol for a 6 a.m. class This walking podcast includes upbeat background walking music, walking cues, an optional cool-down, and a bell at the halfway point so you know when to turn around. If you're trying to get some steps in before something happens to throw you off, or want to build a morning walking habit, lace up your shoes and come with me for a morning walk. Don't forget to Follow the podcast. I'd love to hear from you. Leave a comment on Spotify or tag your walk with #WalkTalkWithHelen on social media. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E77
August 5 · 19 min
1-Mile Walk with Speed Bursts | Time Flies By
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. Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E76
July 29 · 12 min
Steal These Ideas to Walk More | 10-Minute Walk
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E75
July 22 · 17 min
Clear Your Head | 15-Minute Guided Walk
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E74
July 15 · 18 min
1-Mile Guided Walk (Treadmill Friendly) | When It's Hot Outside
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E73
July 8 · 17 min
90s Nostalgia Guided Walk | 15-Minute Walking Workout
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
July 1 · 11 min
Walk Off a Bad Mood | 10-Minute Walk to Make You Less Grumpy [Encore]
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.) Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E72
June 24 · 11 min
Walk to Get More Energy | 10-Minute Walk 4 of 4
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 Support the show Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E71
June 17 · 12 min
Stick with Walking | 10-Minute Walk 3 of 4
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E70
June 10 · 12 min
Make Walking Less Boring | Stories from Norway | 10-Minute Walk 2 of 4
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E69
June 3 · 11 min
Interval Walking Workout | 10-Minute Walk 1 of 4
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E68
May 27 · 19 min
Stay Consistent on Messy Days | 1 Mile Power Walk
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
- Transcript
S2 · E67
May 20 · 10 min
Sluggish? 10-Minute Walk for Energy
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 Want to help me grow? Follow or subscribe to the podcast. Get "the weird stuff" newsletter: the story behind the stories and new episodes (no spam, and I won't email you 10,000 times a day).
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