It's so easy to get off the path to health and well-being, so I share how I deviated from my grand wellness plan this summer! Maybe it will save you from some pitfalls on your own journey! And then we cover the importance of using conversation to connect!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

My 7 Recent Health Mistakes: A Report Card

• Circle of Life/Wellness Wheel Tool example
• Dr. Austin Perlmutter on Wellness While Walking Ep. 57 and Ep. 58
• Molly Watts on Wellness While Walking Ep. 54

Conversation

• Mistakenly Seeking Solitude, Journal of Experimental Psychology, citeseerx.ist.psu.edu
• Small Talk, ggia.berkeley.edu
• To Excel at Small Take, Avoid Making These 5 Common Mistakes, medium.com

How To Share Wellness While Walking

• Wellness While Walking on Apple 
• Wellness While Walking on Spotify 
• Link for any podcast app: pod.link/walking
• Wellness While Walking website
• Or screenshot a favorite episode playing on your phone and share to social media!

Thanks for sharing! : )

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast.

Trying to change up a bad habit? As quitting Diet Coke™ hits the headlines, we run through several tips and tricks to help us lose a habit that’s not serving us! These tools are some of the finest in this health coach’s arsenal, so listen to the very end today so you can pivot toward your healthier life and take the first steps right away, even if your vice is something other than diet soft drinks!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Kicking A Bad Habit/Reducing Reliance on an Addiction

• Wellness While Walking Ep. 39: My Coffee Journey: Flavored, Decaf, Rituals + a Wrong Turn
• Wellness While Walking Ep. 53: Goals Deep Dive: SMART, Big Hairy Audacious + Otherwise
• I Was Powerless Over Diet Coke, nyt.com
• Abby Ellin's website
• Replica of a Dr Pepper Clock – 10, 2 and 4
• New Brain Imaging Study Provides Support For Notion of Food Addiction, sciencedaily.com
• Evidence For Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake, sciencedirect.com
• The Real Reason Diet Coke Cravings Are So Powerful, mashed.com
• Artificial Sweeteners: Sugar-Free But at What Cost?, health.harvard.edu
• Taco Bell, Trehalose, and the Trend of Transparency, foodbusinessnews.net
• Five Reasons the Diet Soda Myth Won’t Die, nyt.com
• SMART Criteria, Wikipedia.org
• WOOP Website

How To Share Wellness While Walking

• Wellness While Walking on Apple 
• Wellness While Walking on Spotify
• General Link – should work anywhere! Pod.link/walking
• Screen shot an episode while it's playing on your phone and share the photo with your friends on social media
• Refer people to the website – they can listen there!
• Thanks for sharing! : )

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking,

a walking podcast.

In this updated popular episode, we make the case for adding another vegetable or two into our diets, and then talk about how to do it easily and deliciously! Plus, we'll also talk life design!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information

RESOURCES AND SOURCES (some links may be affiliate links)

101 Simple Salads For the Season, nyt.com

Collard Hummus Wrap

"Vegetables and Fruits," Harvard School of Public Health Nutrition Source.

"Get the Most Nutrition From Your Veggies," Allison Aubrey, NPR.

King Corn (movie) 

Food: What the Heck Should I Eat? , Mark Hyman.

The Road to Character, David Brooks. 

Everything But The Bagel Seasoning Blend

Nutrition, 6th Edition, Paul Insel et al.

DISCLAIMER

Neither I nor my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thank you for listening to Wellness While Walking,

a walking podcast!

Yep, this episode is chock full of some of the most practical next steps my clients work on with me -- we tackle morning routines, nutrition, our priority lists (um, are we on 'em??), movement in all the planes, and a behavior change approach usually reserved for my VIP clients! 

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Epoch/Jason Dowse

• Website – https://www.yourepoch.com
• Podcast – https://www.yourepoch.com/podcasts
• Instagram @live.epoch

How To Share Wellness While Walking

• Wellness While Walking on Apple 
• Wellness While Walking on Spotify
• General Link – should work anywhere! Pod.link/walking
• Refer people to the website – they can listen there!

Thanks for sharing! : )

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast.

The fundamentals of health are on tap today, as I speak with Jason Dowse about the importance and power of small changes in such arenas as sleep and stress. Join me for the first half of this interview that originally aired on the Your Epoch Life podcast. Also, come back next week for our conversation about some other key aspects of health and some behavior change tips!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Epoch/Jason Dowse

• Website – https://www.yourepoch.com
• Podcast – https://www.yourepoch.com/podcasts
• Instagram @live.epoch

How To Share Wellness While Walking

• Wellness While Walking on Apple 
• Wellness While Walking on Spotify
• General Link – should work anywhere! Pod.link/walking
• Refer people to the website – they can listen there!

Thanks for sharing! : )

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast.

How can we increase our odds of making successful health-related behavior changes? Could it be all about the timing? Tune in to learn from the science, and then get pumped to take that next step most effectively!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Using a Fresh Start to Make a Change (and When Not To!)

• How to Change, Katy Milkman
• Better Than Before: Mastering the Habits of Our Everyday Lives, Gretchen Rubin
• Lunchtime Leniency: Judges’ Rulings Are Harsher When They are Hungrier, scientificamerican.com
• One of My Mentors Left For a 1-Year Sabbatical, psychologytoday.com (see references)
• Reaching Goals With the Science of the Fresh Start Effect, psychologycompass.com
• A Double-Edged Sword: How and Why Resetting Performance Metrics Affects Future Performance, Journals.aom.org

How To Share Wellness While Walking

• Wellness While Walking on Apple 
• Wellness While Walking on Spotify 
• General Link – should work anywhere! Pod.link/walking
• Refer people to the website – they can listen there!

Thanks for sharing! : )

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast.

What are the healthiest fats for cooking? Olive oil? Vegetable oil? Lard? The answers might surprise you! We’ll tackle another question as well that might help you take your best kitchen game on the road! Don’t miss out!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• Wellness While Walking Email: [email protected]

RESOURCES AND SOURCES (some links may be affiliate link

• Food: What the Heck Do I Eat, Dr. Mark Hyman
• Eat Fat, Get Thin, Dr. Mark Hyman
• Eat the Yolks, Liz Wolfe
• Understanding Anti-Oxidants, health.harvard.edu
• An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity, Nutrients, ncbi.nlm.nih.gov
  • See chart in article for omega 6: omega 3 ratios in different cultures
• Beef With Harvard, insiderhighered.com
• What’s A Smoke Point and Why Does It Matter? seriouseats.com
• Wellness While Walking Episode With More Info on Fats
• Wellness While Walking Episode With More Info on Weight Watchers
• No Need to Avoid Healthy Omega-6 Fats, health.harvard.edu

Taking Food on the Go: Some Alternatives to Sandwiches

• Wellness While Walking Episode With More Info on Snacks/Crackers
• Summer Roll recipe 
• Lamb Boats recipe 

How To Share Wellness While Walking

• Wellness While Walking on Apple 
• Wellness While Walking on Spotify 
• General Link – should work anywhere! Pod.link/walking
• Refer people to the website – they can listen there!
• Thanks for sharing! : )

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast.

Hear how Erin started her journey, what keeps her going and how it affects her life, as she nears her 500th consecutive day of walking. Her strength has made an impact on me, and I’m sure it’ll do the same for you. And then I’ll talk a little bit about making investments in relationships, and noting – and being grateful for -- when others have made a contribution!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

Talking and Walking with Erin

• Erin on Instagram (I’ll let you find out where she stands on her race to 500 consecutive days of walking!!)

Gratitude for Our “Relationship Investors”

• Try These Love Hacks on Your Marriage, nyt.com

How To Share Wellness While Walking With Others

• Wellness While Walking on Apple 
• Wellness While Walking on Spotify 
• General Link – should work anywhere! Pod.link/walking
• Refer people to the Wellness While Walking website – they can listen there!
• Thanks for sharing! : )

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking, a walking podcast.

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We catch up on walking and movement-related articles and studies, so if you’re a walker, there’s more ammunition in your pocket about how it’s a great habit to cultivate! And then we sing the praises of a particular aspect of nature after Carolyn’s neighbor takes a different path!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

WALKING, IN THE NEWS

• Spend Time Outdoors for Your Brain: An In-Depth Longitudinal MRI Study, tandfonline.com
• Secret Side Effects of Walking Before Breakfast, Says Science, eaththis.com
• White Matter Plasticity in Healthy Older Adults: The Effects of Aerobic Exercise, journals.elsevier.com/neuroimage
• Why I Stopped Running During the Pandemic and How I Started Again, nyt.com
• How Walking Can Build Up the Brain, nyt.com

TREES!

• Why A Tree is the Friend We Need Right Now, Wsj.com
• Fellow Walker and Tree-Lover, Dana’s Instagram
• The Hidden Life of Trees: What They Feel, How They Communicate – Discoveries from a Secret World, Peter Wohlleben
  • Illustrated Version

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking,

a walking podcast.

Ep 78: Learn from 3 women who walked across their home state in an epic amalgamation of giving, teamwork, perseverance, fitness and tremendous personal growth. Plus, they give tips and tricks for us everyday walkers!

LET’S TALK THE WALK!

• Wellness While Walking Facebook page
• Wellness While Walking on Instagram
• Wellness While Walking on Twitter
• Wellness While Walking website for show notes and other information
• Coach Carolyn on Clubhouse: @stepstowellness
• [email protected]

RESOURCES AND SOURCES (some links may be affiliate links)

She Walks MA (Massachusetts) – More Info

• Website
• Instagram
• Facebook
• Fundraising Page/Greg Hill Foundation
• Some of the Founation’s Beneficiaries/Causes

She Walks Walkers’ Favorite Equipment

• Injinji Toe Socks
• Compression Socks – example
• Compression Sleeves - example
• Walking Sticks – example

Miscellaneous

The 5 Second Rule: Transform Your Life, Work, and Confidence With Everyday Courage, Mel Robbins

DISCLAIMER

Neither I nor most of my podcast guests are doctors or healthcare professionals of any kind, and nothing on this podcast or associated content should be considered medical advice. The information provided by Wellness While Walking Podcast and associated material, by Whole Life Workshop and by Bermuda Road Wellness LLC is for informational and entertainment purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment, and before undertaking a new health care regimen, including walking.

Thanks for listening to Wellness While Walking,

a walking podcast.