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. 

Support the show

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

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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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

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

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

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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

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

Power Up Your Walk and Make ThingsHappen 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.
• Create 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

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

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, get focused 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

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

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

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