Walking & Talking with Helen - Walking Workouts

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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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 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

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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!

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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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.  

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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. 

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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.

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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. 

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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!

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