Short on time but want to get started? Try this 10-minute indoor or outdoor walking workout and get about 1,000 steps in fast.

Today's walk shows you how to move more throughout the day without even noticing, while still getting a workout in. It’s a fantastic way to get moving while having fun.

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.

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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).”

Support the show

Grab your free guide to fitting walking into your busy day:

https://walkingandtalking.show

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.

Support the show

Grab your free guide to fitting walking into your busy day:

https://walkingandtalking.show

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.

Support the show

Grab your free guide to fitting walking into your busy day:

https://walkingandtalking.show

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).”

Support the show

Grab your free guide to fitting walking into your busy day:

https://walkingandtalking.show

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.

Support the show

Grab your free guide to fitting walking into your busy day:

https://walkingandtalking.show

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

Support the show

Grab your free guide to fitting walking into your busy day:

https://walkingandtalking.show

Burned out? Feeling crispy, wiped out?

This is your permission slip for a 12-minute "do the bare minimum" walk. No gold stars, no pep talks. Just breathing, walking, and not feeling alone in the messiness.

We'll talk about how to let yourself off the hook, deal with decision fatigue, move life down to low-power mode, and why "done is better than perfect." (Easier said than, well, done.)

Halfway through, you'll hear a bell. If you're outside, that's your friendly cue to turn around if you want to.

Today's walk also includes completely unnecessary stories about using body wash instead of body oil, losing a mule on the train - the shoe, not the animal, the treadmill of life going faster and faster, and why you should absolutely celebrate anything that's 80% done.

If this feels like what you need, hit Follow or Subscribe so next week's walk shows up for you.

CONNECT on Instagram & Facebook: @yourwalkingpodcast
TAG me #yourwalkingpodcast

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Walking & Talking with Helen are audio walking workouts. You can walk outside or walk indoors (on a treadmill, walking pad, or just marching in place-while) we chat, get some energy, clear your head, and have a little fun. I share silly real-life stories, too. Let's go for a walk and get those steps in.

Support the show

Grab your free guide to fitting walking into your busy day:

https://walkingandtalking.show