Want to get about 1,400 steps in? Yeah, baby. Throw your low motivation out the window with this low-impact 15-minute 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. 

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

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Get 1,500 steps in 15 minutes with this fun 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. 

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

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Grab 1,500 steps in 15 minutes with this indoor or outdoor low impact walking workout. 

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 as an indoor walking workout, 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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Want to more throughout the day without even noticing? 

Try this 10-minute indoor or outdoor walking workout and get about 1,000 steps in fast.

You can do this walk marching in your living room, on a treadmill or walking pad, or 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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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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).” 

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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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. 

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

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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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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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).” 

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.

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. 

We’ll calm anxiety, reduce stress, and walk off some of that nervous energy.

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. 

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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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

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

Follow, subscribe, or leave me a review. I appreciate your support.