Explorez tous les épisodes du podcast Walking & Talking with Helen - Walking Workouts
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Titre
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20-Min Brain Fog Reset Walk: Close Your Open (Mental) Tabs | 42
21 Oct 2025
00:20:00
Ever feel like your brain has 50... no, a thousand, browser tabs open at once? It's that cluttered, brain-fog feeling where you're so overwhelmed, you just... freeze (like your computer?)
And then you try to talk into the cat food bowl instead of your phone. (Yep. I did that. Full story in the podcast).
I feel you. My concentration is a mess some days.
During this a 20-minute walk I share a super simple 3-step hack I use to shut down distraction and find some actual focus.
Here’s what we chat about:
The "Just One Thing Rule" I use to figure out what really matters in the middle of the chaos.
My "tangled knot of yarn" trick for tackling huge projects.
A sprinkle of brain science about why a simple walk primes your brain so you can stay on task.
The 5-minute “hide-under-your-desk” reset I stole from a TV show (you’ll love it).
If your brain feels like a closet you are afraid to open, this one’s for you.
P.S. You'll hear a bell halfway through the walk. If you’re walking outside, that’s your “turn around” cue. And tap Follow or Subscribe so next week’s walk is waiting for you.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
10-Min Walk When You Don’t Feel Like It | 41
14 Oct 2025
00:11:34
Okay, so let's talk about those days. You know the ones. Your workout gear is giving you the side-eye and the couch is a tractor beam, pulling you over to it.
Uh-huh. Been there more times than I can count.
Well, I have a psychological hack for just that, and on this short walk 'll tell you how I trick myself into doing something I don’t feel like doing. Works like a charm.
During this 10-minute walking mini-workout we chat about:
The "gym bag trick" I've been using for years to squeeze in exercise when I don’t want to.
Why just "showing up" is more important than having the "perfect" workout.
The story of how a trip to Costco for new tires turned into a surprise walking workout.
Seriously, if you've ever fought with your couch and lost, this walk is for you.
P.S. You will hear a bell halfway. If you're out, that's your cue to head back.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Boost Your Metabolism - 20-Min Walking Workout | 40
07 Oct 2025
00:22:40
Hi Walkers!
Does it feel like your metabolism has taken a permanent vacation? And the only way to get it back is with long, torturous workouts that you just haven't got time for?
What if you could kick start your body's fat-burning machine by working smarter, not longer?
This is a 20-minute walking workout that's going to show you how to use simple, easy-to-do tricks to keep your metabolism burning - not just during this walk, but all day long.
Here's what I've got for you on this walk:
Why shorter and harder intervals are your metabolism's best friend.
Why "exercise snacks" - tiny movements you can do throughout the day to keep the flame alive – rock the free world.
The time I learned to sprint on my bike after I accidentally rode onto a freeway.
Background music to help you keep movin' and groovin' (yeah, baby).
You can do this walk outdoors or indoors on whatever equipment you have (and even while just walking in place or moving side-to-side).
P.S. You'll hear a bell halfway through the walk. If you're outside, that's your cue to turn around and head back. And don't forget to hit subscribe or follow.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
10-Min Energy Boost "Power Break" Walking Workout | 39
28 Sep 2025
00:11:02
Hey Walkers!
It's that time of day, isn't it? Your brain is threatening to go on strike, and the siren song of the sofa (and maybe a bag of chips) is getting louder by the minute.
I get it. The afternoon slump is real, and my first instinct is usually a nap (but no can do).
But what if, instead of crashing, you could recharge in just 10 minutes?
This isn’t a punishing workout; it’s a quick reset for your body and your brain.
In this 10-minute power break walk, we’re ditching the extra caffeine and going for something that actually works.
Here’s what I’ve got for you on this walk:
A simple trick to break up the workday and beat the 2 PM brain fog
Background music with a steady beat to keep you moving
My ADHD-fueled observations to keep you entertained
A tip I picked up from Billy Idol, my pretend husband since 1984
If you're tired of feeling like a zombie in the afternoon, this walk’s for you.
P.S. You'll hear a bell halfway through the walk. If you're outside, that's your cue to turn around and head for back.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
ENCORE: Why you're so tired and what you can do about it
21 Sep 2025
00:29:56
A quick note: This is an encore presentation of one of my most popular episodes. If you've been feeling completely worn out, this one is for you. (Originally released as Episode 23A on October 30, 2022.)
If you’re feeling exhausted, unmotivated, and wiped out, the reason may surprise you... especially if your doctor says everything is OK.
In this walking workout, we'll talk about why all the tension in your day-to-day life—from the news, from social media, from our never-ending to-do lists—is literally forcing your body to live in a state of constant low-level stress.
And that constant stress will wipe you out. No joke.
This episode features background walking music, a bell at the halfway mark, a few intervals, and some energizing countdowns to get your heart rate up.
Slip on your walking shoes and let's talk about some simple ways to reduce that strain and get your energy back. If you want to feel like your old self again, it's time to go walking and talking with Helen.
Grab your free guide to fitting walking into your busy day:
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
13-Minute Power Walk for Motivation | 38
14 Sep 2025
00:13:38
Hi Walkers!
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.
If you're tired of curling up on the sofa binge-watching Netflix instead of lacing up your sneakers, this one's for you.
Download your free guide to fitting walking into your hectic day:
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
15-Minute Walking Workout: Fit More Steps In the Easy Way | 37
07 Sep 2025
00:15:24
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:
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
20 Min Walking Workout | Starting Over (w music) 36A
19 May 2025
00:20:33
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
20 Min Walking Workout | Starting Over (no music) 36B
19 May 2025
00:20:33
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
10-Minute Power Walk Workout (w music) | 35
17 May 2024
00:09:19
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
10-Minute Quick Refreshing Walk (w music) 34A
07 Mar 2024
00:14:21
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
10-Minute Quick Refreshing Walk (no music) 34B
07 Mar 2024
00:14:21
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
30 Min Walking Workout | Get Your Energy Back (w music) 33B
21 Jan 2024
00:31:18
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
30 Min Walking Workout | Get Your Energy Back (w music) 33A
21 Jan 2024
00:32:08
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Breathing to Reduce Stress and Sleep Faster (no walking) - Walking Challenge Day 7
07 Jan 2024
00:10:14
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!
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Walking Workout with Family or Dog - Walking Challenge Day 6
06 Jan 2024
00:17:58
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Walk More: Easy Ways Fit Walking Into Your Day - Walking Challenge Day 5
05 Jan 2024
00:17:04
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Best Time of Day To Walk -15 Min Walking Workout | Challenge Day 4
04 Jan 2024
00:15:44
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
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Get Want You Want - Walking Challenge Day 3
03 Jan 2024
00:20:03
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Mindful Walking - Walking Challenge Day 2
02 Jan 2024
00:27:10
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Get Started - Walking Challenge Day 1
01 Jan 2024
00:24:44
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
When You Can't Get Motivated - 20 Min Walk | 25A (w music)
10 Dec 2023
00:23:12
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.
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
When You Can't Get Motivated - 20 Min Walk | 25B (no music)
10 Dec 2023
00:24:13
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.
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).
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Cancer Caregiving and Where Have I Been? 17 Min Walk | Ep 24A (w music)
19 Jun 2023
00:17:41
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Cancer Caregiving and Where Have I Been? 17 Min Walk | Ep 24B (no music)
19 Jun 2023
00:17:41
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.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Why you're so tired and what you can do about it - 30 Min Walk | Ep 23A (w music)
30 Oct 2022
00:29:56
If you’re feeling exhausted, unmotivated, and wiped out, the reason may surprise you... specially if your doctor says everything is OK.
In this walking podcast episode with background walking music, we'll talk about why all the tension in your day-to-day life, the news, and the negativity on social media is literally forcing your body to live in a state of low-level stress.
That constant stress will wipe you out. No joke.
If you want to listen without background music, check out episode 23B. There's a bell at the halfway mark and some nifty countdowns to get your heart rate up.
Slip on your walking shoes and get actionable tips on how to reduce the strain on your mental health and get your energy and focus back. If you want to feel like your old self, it's time to go walking and talking with Helen.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Why you're so tired and what you can do about it - 30 Min Walk | Ep 23B (no music)
30 Oct 2022
00:29:56
If you’re feeling exhausted, unmotivated, and wiped out, the reason may be something you haven’t thought of, especially if your doctor says everything is OK.
It may be that all the tension in your day-to-day life, the news, and the negativity on social media is literally forcing your body to live in a state of low-level stress.
That constant stress will wipe you out. No joke.
This walking podcast episode has no background walking music. If you want to walk to the beat, try episode 23A. There's a bell at the halfway mark and some nifty countdowns to get your heart rate up.
Slip on your walking shoes and get actionable tips on how to reduce the strain on your mental health and get your energy and focus back. If you want to feel like your old self, it's time to go walking and talking with Helen.
Slip on your walking shoes and let’s go for a short walk. I’m going to share some secrets about my childhood, and why I turned to food to feel loved.
This walking podcast episode (22A) has background walking music. If you want no music, have a listen to episode 22B. There's a bell at the halfway mark.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 21: Manifestation and Manifesting - with Brittany Welsh
10 Apr 2022
00:30:13
Is manifestation real? What is manifestation?
Manifestation expert Brittany Welsh is my guest in this episode, and she brings us the truth about manifestation.
Brittany is known as Manifesting with Britt across social media, and she brings practical and real world advice on how to manifest the right way, without all the hype.
She’ll show you the steps it takes to really get what you want, whether it’s more money, weight loss, finding your soulmate, and other things important to you.
While this is an interview and not a coached walk episode, you can still slip on your shoes and go for a walk while you listen.
Brittany is fun and down to earth, and I had a blast talking to her about:
Sometimes, a sign you think is from the universe isn’t.
Manifesting is creating a reality. You're either consciously or unconsciously manifesting all the time. You can attract good things or push them away. (Like I pushed Billy Idol awat, ha ha.)
Don’t just expect things just to come to you. Manifestation doesn’t work that way.
How to attract things to you, or create a reality to get the relationship of your dreams, the business of your dreams, or the health of your dreams.
What high vibe and low vibrational feelings are (explained in a way we can all understand).
Why people stay in their 9-to-5 jobs when the world has so much more to offer.
Affirmations support manifesting. How to pick affirmations that are right for you.
Discovering that she was only a booty call to her “soulmate” helped Brittany realize she had to create (manifest) a relationship with a partner who wanted to be with her.
ABOUT BRITTANY WELSH
Brittany is a mother of two, marketing executive, and manifestation expert. She demystifies the process of manifesting to help people tap into their unlimited creating potential and manifest their ultimate reality.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 19A (w/music): Emotional Self Care - What To Do When You Feel Down
10 Mar 2022
00:18:27
Have you been feeling down in the dumps and can’t seem to snap out of it? Is depression rearing its ugly head? You’re not alone in feeling this way.
Put on your walking shoes and let’s go for a coached walk. Not only will you get fitter and burn calories, but you’ll feel happier, too.
This walking podcast episode has background walking music to help you keep the pace. If you would like no background walking music, listen to episode 19B.
Episode highlights:
Why more people are feeling down, in a funk, in a rut, not motivated, and depressed.
You are totally normal.
How do you take care of your mental health?
How to pull yourself out of your funky mood.
Your body’s own happy hormones can help.
Exercising and mental health. What you need to know.
Whether you're walking outside in the fresh air or listening while doing something else, this episode will give you tips to get motivated and break out of that slump.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 19B (no music): Emotional Self Care - What To Do When You Feel Down
10 Mar 2022
00:18:27
Have you been feeling down and can’t seem to snap out of it? Is depression creeping up on you? You’re not alone.
Put on your walking shoes and let’s go for a coached walk. Not only will you get fitter and burn calories, but your mood will improve, too. Yay!
This walking podcast episode has no background music. If you would like background walking music to help you keep pace, check out episode 19A.
Episode highlights:
Why more people are feeling down, in a funk, in a rut, not motivated, and depressed.
You are totally normal.
How do you take care of your mental health?
How to pull yourself out of your funky mood.
Your body’s own happy hormones can help.
Exercising and mental health. What you need to know.
Whether you're walking outside in the fresh air or listening while doing something else, this episode will give you tips to get motivated and break out of that slump.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 18B (no music): What's Manifestation and Does Manifesting Work?
20 Feb 2022
00:18:03
Can you manifest what you want or is it bullshit?
Slip on your walking shoes and let’s go find out.
This episode is a coached walk with no background music. If you would like background walking music, check out episode 18A.
Episode highlights:
Law of Attraction book The Secret caused people to lose everything.
Wishing is not enough.
The power of manifestation and why you might be doing it wrong.
Does manifesting work?
Morning manifesting: You have to write it down.
What can you manifest?
Whether you're walking indoors or outdoors - or listening while doing something else - this episode will show you the simple steps that help you manifest better (and how to start).
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 17: How to stay motivated, with Carrie Veatch, MA
21 Jan 2022
00:19:09
Feel like you don’t want to do anything? Can’t get motivated to workout or lose weight? Find out how to stay motivated with high performance and mindset coach Carrie Veatch, MA.
Episode highlights:
Don’t rely on motivation in the traditional sense. Instead, build good habits and figure out what kinds of habits are going to serve you in terms of your goals.
Trust yourself. You’re exactly where you need to be.
Take small steps for big changes. Those little changes build up over time
Action is always required, but it starts with our thoughts.
Come back to who you were when you were little. You felt worthy and deserving. You believed in possibilities.
Find someone to be accountable to. When you start and stop it is hard to keep any kind of momentum.
Be willing to show up for yourself and put a some effort of in.
This episode of Walking & Talking with Helen is not a coached walk, but you can still take a walk while you listen.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 16: Walking Meditation - Relieve Stress and Get Motivated
26 Dec 2021
00:22:44
If you’re anxious, stressed or worried, meditation can help. It can reduce stress and bring on a sense of inner peace.
Meditation is for anyone. You don’t need any special equipment, and there is no wrong way to meditate. Walking while meditating brings you the extra benefit of movement combined with mindset.
Each meditation session you do helps you focus and brings a sense of calm. The more you practice, the easier it becomes to:
Manage stress
Increase self-awareness
Control anxiety
Improve sleep
Gain perspective
This episode of Walking & Talking with Helen will help get started with meditation. It’s simple, easy, and is good for everyone. It infuses you with positivity and motivation, while gently reminding you how good it feels to exercise and how strong you are, inside and out.
Meditation has been around for thousands of years. It brings on a deep state of relaxation and a peaceful mind.
So give it a try, whether you’re new to meditation or have doing it for years. Time to show up for yourself.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 15A (w/music): Healthy Holiday Tips
21 Dec 2021
00:27:51
Get your walking shoes and come with me for a coached walk. I'll give you my best tips on how to not gain weight over the holidays - and still enjoy yourself. What? Yes, it's true.
Whether you're walking indoors or outdoors, walking for weight loss, fitness, or stress relief, this walking podcast will get you moving. Though you don't have to walk to listen. You can listen while driving and doing other activities.
We talk about:
How using a smaller plate can help you eat less
How to find food freedom and make peace with you holiday meals
Why it's OK to eat and enjoy yourself (as long as you're not uncomfortable)
How to exercise during the holidays
This episode is a coached walk with background walking music. For the the version without background walking music, listen to episode 15B.
There's a BELL at the halfway point so you can turn around if you want to go round trip.
Come join my free Facebook group to get healthy recipes, tips, mini challenges and support.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 15B (no music): Healthy Holiday Tips
21 Dec 2021
00:27:51
Put on your walking shoes and let's go for a coached walk. I'll give you tips on how to not gain weight over the holidays - and still enjoy yourself.
Whether you're walking indoors or outdoors, walking for weight loss, fitness, or stress relief, this walking podcast will get you moving. Though you don't have to walk to listen.
We talk about:
How using a smaller plate can help you eat less
Why it's OK to eat and enjoy yourself (as long as you're not uncomfortable)
How to find food freedom and make peace with you holiday meals
How to exercise during the holidays
and more
This episode is a coached walk with no background music. For the the version with background walking music keep you on beat, listen to episode 15A.
There's a BELL at the halfway point so you can turn around if you want.
Come join my free Facebook group to get healthy recipes, tips, mini challenges and support.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 14A (w/ music): Can You Be Body Positive and Still Want to Lose Weight?
05 Dec 2021
00:27:44
Do you love your body as it is? Or do you want to lose weight?
Which side are you on? How about both?
Put on your walking shoes and let's go for a coached walk. Sparks might fly.
This episode is a coached walk with background music. For the the version without background walking music, tune in to episode 14B.
And... there's a BELL at the halfway point so you can turn around if you want.
Episode highlights:
Try not to lose weight too quickly. You want to keep your muscles.
Sometimes, losing weight isn’t what you need to become healthier.
Having a magazine cover six-pack doesn’t make you healthy, either.
Your body has a story to tell. Appreciate your body for what it has done and can do.
Are you young and not worried about your health wyen you get older? Well, time zooms by, and just like with retirement accounts, what you do now can help you avoid falls and osteoporosis when you’re older. There are risks to not exercising.
Have thin friends? They may be struggling too. Things are not always as they seem.
Why you should love yourself.
Whether you're walking indoors or outdoors - or listening while doing something else - episode 14 will definitely open your mind.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 14B (no music): Can You Be Body Positive and Still Want to Lose Weight?
05 Dec 2021
00:27:43
Do you love your body as it is? OR Do you want to lose weight?
Which side are you on?
Whether you're walking indoors or outdoors - or listening while doing something else - episode 14 will definitely open your mind.
This episode is a coached walk with no background music. For the the version with background walking music to help you keep pace, check out 14A.
And... there's a BELL at the halfway point so you can turn around if you want.
Episode highlights:
Try not to lose weight too quickly. You want to keep your muscles.
Sometimes, losing weight isn’t what you need to become healthier.
Having a magazine cover six-pack doesn’t make you healthy, either.
Your body has a story to tell. Appreciate your body for what it has done and can do.
Are you young and not worried about your health wyen you get older? Well, time zooms by, and just like with retirement accounts, what you do now can help you avoid falls and osteoporosis when you’re older. There are risks to not exercising.
Have thin friends? They may be struggling too. Things are not always as they seem.
Why you should love yourself.
Whether you're walking indoors or outdoors - or listening while doing something else - episode 14 will definitely open your mind.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 13A (w/ music): Want Sugar? Eat Sugar!
21 Nov 2021
00:22:22
Here's an unpopular opinion.
Want sugar? Have sugar. Life is too short.
(This episode is a coached walk WITH background music to help you keep pace. For the the version with NO background music, listen to episode 13B).
Put on your walking shoes and head out for a coached walk with me. We'll chat about sugar, and why it's not as bad you've been told it is.
Whether you're walking indoors, outdoors, on the treadmill, working out on your indoor bike - or listening while doing something else - you'll get an eye-opener.
There's a BELL at the halfway point so you can turn around if you want.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 13B (no music): Want Sugar? Eat Sugar!
21 Nov 2021
00:22:22
Unpopular opinion.
Want sugar? Have sugar. Life is short.
Slip on your walking shoes and head out for a coached walk with me. We'll chat about sugar, and why it's not as bad you've been told it is.
Whether you're walking indoors, outdoors, on the treadmill, working out on your indoor bike - or listening while doing something else - you'll get an eye-opener.
This episode is a coached walk with no background music. For the the version with background walking music to help you keep pace, check out 13A.
There's a BELL at the halfway point so you can turn around if you want.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 12A (w/music): Just Fake It
14 Nov 2021
00:18:19
What the...?
fake it?
Am I suggesting you fake your way to your goal? I sure am.
But I'll let you in a little secret: You are faking your way to believing in yourself. To becoming more confident. And let me tell you... it's magic! And works like a charm.
Go grab your sneakers and come for a walk with me (or walk indoors, or listen wherever you are. I'm not picky).
We'll chat about how you can reach your goals easier using a little skill called acting to fake yourself out in a good way.
"I'll have what she's having."
This episode is a coached walk with background WALKING MUSIC to keep you working. If you want the version without music, head over to episode 12B.
There's a BELL at the halfway point so you can turn around if that suits you.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 11B (no music): Crazy Life Update
11 Nov 2021
00:18:49
What's going on?
As if you were wondering where I went and why I haven't recorded new episodes in awhile...
I'm back, with a new coached walk and a sort of funny story about what's been happening in my life.
I'm someone who prides herself on being consistent and sticking with things, but in this podcast episode you'll find out why I had to stop, take a moment, and get back on my (mental health) feet.
I'm also sharing:
• where I've been the last few months
• Uh oh - mold
• the grumpy contractor
• how the cat almost collapsed the kitchen counter
• why I gained 10 pounds
This walkcast episode has NO background walking music. If you want background music to keep you on track and on beat listen to episode 11A.
There's a BELL at the halfway point so you can turn around if you want to turn around.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Ep 11A (w/music): Crazy Life Update
11 Nov 2021
00:18:59
As if you were wondering where I went and why I haven't recorded new episodes in awhile...
I'm back, with a new coached walk and a sort of funny story about what's been happening in my life.
I price myself on being consistent and sticking with things, but in this podcast episode you'll find out why I had to stop, take a moment, and get back on my (mental health) feet.
I'm also sharing:
• where I've been the last few months
• mold!!
• the grumpy contractor
• the cat almost collapsed the kitchen counter
•why I gained 10 pounds
This episode is a coached walk with background WALKING MUSIC to help you stay on track. If you prefer no music, listen to episode 11B.
There's a BELL at the halfway point so you can turn around if you want to head back.
(It's not the best audio quality but the information is GOLDEN.)
My guest in this episode is KATE DORNAN. Kate uses movement throughout her day to stay healthy and keep the weight she lost off. Kate is a business coach, and the founder of the Female Entrepreneurs Thriving Together Facebook group.
Grab your free guide to fitting walking into your busy day:
https://walkingandtalking.show
Bonus - Recording: Small Changes = Kickbutt Results Workshop 1
25 May 2021
00:32:57
Small changes give big results when you are trying to lose weight, get fitter, and become healthier. Don't believe me? The small steps I took helped me lose over 80 pounds... and keep the weight off for 17 years.
I put together a LIVE workshop in my Facebook group called Small Changes = Kickass Results. This is a recording of day 1 from the workshop. I share what I learned about taking smaller steps to get where you want to be.
(It's not the best audio quality but the information is GOLD. Woo hoo).
You'll discover:
• How to fit movement into your daily life, easily
• Why sitting all day is so bad for you and what you can about it
• How to keep burning calories all day (burn, baby burn)
• How to reduce headaches and neck/shoulder pain
• How to start eating healthier without depriving yourself
My superhero guest in this episode is ALLY REYNOLDS. Ally is not only a physical therapist who specializes in injury prevention and ergonomics, but she also practices what we preach: working in movement every day. Learn more about Ally at https://yourperfectposture.com.au
Days 2 and 3 of the workshop give you even more superpowers to get healthier with LESS STRESS. Join my free Facebook group to watch them (or to see the video from day 1): https://realworldweightloss.link/superpower