Walking & Talking with Helen - Walking Workouts

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.

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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. 

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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
 

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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.

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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.  

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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

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Feeling overwhelmed, paralyzed, and can't get anything done? We all go through periods where life feels like a struggle and even the simplest tasks seem so hard. But there are ways to cope and make things easier.

This walking podcast episode (with background music) is full of practical tips to help you survive and thrive when you're unmotivated, including:

• Understanding why you're stuck: It's not laziness or lack of willpower. It's simply overwhelm, which zaps our energy and motivation.
• Practicing self-compassion: Be kind to yourself. Shame and self-criticism only make things worse. Instead, focus on accepting your feelings and realizing that where you are is exactly where you need to be right now. 
• Start small: Don't try to do everything at once. Begin with tiny, manageable tasks. 
• Making things easy: Use paper plates, make one-pot meals, and simplify.
• Being OK with imperfection: This is a no perfection zone. House not clean? Don't care. Just focus on getting through the day.
• Tuning into your body: Listen to your body's signals. The body knows.
• A physical thing: Sometimes, low energy and low motivation can be caused by a medical condition. 
• It’s good enough: Why right now, the best you can do is enough.

Additional Resources:

• Mel Robbins’ podcast, episode 100, with KC Davis: 10 Genius Hacks to Keep Your Home Organized (When Getting Out of Bed Is Hard)
• Walking and Talking Show website: walkingandtalking.show

This walking podcast episode has background walking music to keep you moving and grooving. If you prefer no music, check out episode 25B. There’s a bell at the halfway point so you can turn around.

Slip on your sneakers and let's get fit.

Thanks for listening. Stop by https://walkingandtalking.show to grab your free guide to fitting walking into your busy day.

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Want to help me grow?

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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). 

Feeling overwhelmed, paralyzed, and can't get anything done? We all go through periods where life feels like a struggle and even the simplest tasks seem so hard. But there are ways to cope and make things easier.

This walking podcast episode is full of practical tips to help you survive and thrive when you're unmotivated, including:

• Understanding why you're stuck: It's not laziness or lack of willpower. It's simply overwhelm, which zaps our energy and motivation.
• Practicing self-compassion: Be kind to yourself. Shame and self-criticism only make things worse. Instead, focus on accepting your feelings and realizing that where you are is exactly where you need to be right now. 
• Start small: Don't try to do everything at once. Begin with tiny, manageable tasks. 
• Making things easy: Use paper plates, make one-pot meals, and simplify.
• Being OK with imperfection: This is a no perfection zone. House not clean? Don't care. Just focus on getting through the day.
• Tuning into your body: Listen to your body's signals. The body knows.
• A physical thing: Sometimes, low energy and low motivation can be caused by a medical condition. 
• It’s good enough: Why right now, the best you can do is enough.

Additional Resources:

• Mel Robbins’ podcast, episode 100, with KC Davis: 10 Genius Hacks to Keep Your Home Organized (When Getting Out of Bed Is Hard) 
• Walking and Talking Show website: walkingandtalking.show

NO MUSIC VERSION:
This episode has NO background walking music. If you want to walk to the beat, listen to episode 25A. There’s a bell at the halfway mark so you can turn around. 
 
 So, grab your walking shoes, take a deep breath, and join me for a coached walk (though you don't have to walk to listen). 

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I'm going to confess something to you: I totally went on a sugar spree, temporarily ditching my healthy habits. I'm I'm OK with it.

When my amazing aunt was bravely fighting cancer, I realized how important it is to cut ourselves some slack and stop beating ourselves up .

We’ll dive into the importance of recognizing the choices we make during different seasons of our lives and giving ourselves a break. No more self-judgment, my friends. It's all about acceptance and understanding that we're only human. 

I also share my aunt's heart-wrenching battle with colon cancer, our special moments together, and why I decided to step away from my life. 

This episode has background walking music to keep you moving. If you prefer no music, listen to episode 24B. There’s a bell at the halfway mark so you can turn around if you’re walking outside. 

So, grab your walking shoes, take a deep breath, and join me for a coached walk. Together, we'll clear our minds and appreciate the beauty of life.

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). 

When my amazing aunt was bravely fighting cancer, I realized how important it is to cut ourselves some slack and stop beating ourselves up.

And I'm going to confess something to you: I totally went on a sugar spree during my time as a caregiver, temporarily ditching my healthy habits. 

We’ll dive into the importance of recognizing the choices we make during different seasons of our lives and giving ourselves a break. No more self-judgment, my friends. It's all about acceptance and understanding that we're only human. 

I also share my aunt's heart-wrenching battle with colon cancer, our shared special moments, and why I decided to step away from my life. 

This episode has NO background music. If you want to walk to the beat, listen to episode 24A. There’s a bell at the halfway mark so you can turn around if you’re walking outside. 

So, grab your walking shoes, take a deep breath, and join me for a coached walk. Together, we'll clear our minds and appreciate the beauty of life.

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).