Walking & Talking with Helen - Walking Workouts – Details, episodes & analysis

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Walking & Talking with Helen - Walking Workouts

Helen M. Ryan

Leisure

Health & Fitness

Frequency: 1 episode/23d. Total Eps: 83

Feeling tired, stressed, and completely unmotivated? Welcome!

This walking podcast is for busy people who want to feel better without a complicated, time-sucking workout.

I'm your host, Helen M. Ryan. I lost over 80 pounds after I started walking. I'm a busy business owner (and former personal trainer) with ADHD, hypothyroidism, and family, so I know what it's like to be chronically tired.

The episodes are fun, conversational walks with a friend who understands that some days are a struggle, with some silly real life stories mixed in.

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https://yourwalkingpodcast.com
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https://ko-fi.com/walkandtalk
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https://walkingandtalking.show
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https://www.facebook.com/groups/imperfectionisyoursuperpower/
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https://www.facebook.com/walkingtalkingshow
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https://www.facebook.com/groups/imperfectionisyoursuperpower
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https://www.instagram.com/yourwalkingpodcast
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[Walk] Burn Fat - 20-Minute Walking Workout | 44

Season 2 · Episode 44

Tuesday, November 4, 2025 • Duration 21:36

You ever have those days where you're running on what feels like dollar-store batteries? You're doing all the right things like eating okay, walking, sleeping (sort of), but the energy just isn't there?

This 20-minute walking workout helps you shake off that blah, brain-foggy feeling and rebuild real energy… the kind that sticks around long after you're done.

We chat about:

A sneaky-simple way to build steady, all-day energy
How to get your body to burn fat instead of burning sugar
A mini mood lift that helps you feel calmer and a little more like yourself again
Silly stories

If your get-up-and-go got up and left, grab your shoes and let's get moving.

P.S. You'll hear a bell halfway through. That's your cue to turn around if you're walking outside.

Topics also include 80s music, 80s aerobic workouts, unitards, walking with a book on my head, cat bloopers, swimming like a Norwegian.

And hit, Follow, so next week's walk is ready when you are.

Instagram: @yourwalkingpodcast

Facebook: @yourwalkingpodcast

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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

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[Walk] Better Mood Fast: 10-Minute Anti-Cranky Walk | 43

Season 2 · Episode 43

Tuesday, October 28, 2025 • Duration 11:19

Are you having one of those days where you feel like you want to rip someone's head off? Or maybe just hide from the world because everything is irritating?

This quick mood boosting walking workout (about 10 minutes) helps you shake off the crabby mood fast… without toxic positivity.

Get an instant mood lift using a simple body-mind trick | A way to break that negative thought loop when your brain is stuck on repeat | Energy without caffeine | Stories…

P.S. You’ll hear a bell halfway through. If you’re walking outside, that’s your turn-around cue. And tap Follow/Subscribe so next week’s walk is waiting for you.

P.P.S. I also mention dancing around your house, defeated and tired spin class, Lady Gaga, Matlock, coffee, and Bob Marley. Who knows why?

Instagram: @yourwalkingpodcast

Facebook: @yourwalkingpodcast

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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

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20 Minute Walking Workout | Starting Over (no music) 36B

Season 2 · Episode 36

Monday, May 19, 2025 • Duration 20:49

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.

Instagram: @yourwalkingpodcast

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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

10-Minute Power Walk Workout (w music) | 35

Season 2 · Episode 35

Friday, May 17, 2024 • Duration 09:35

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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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

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10-Minute Quick Refreshing Walk (w music) 34A

Season 2 · Episode 34

Thursday, March 7, 2024 • Duration 14:38

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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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

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10-Minute Quick Refreshing Walk (no music) 34B

Season 2 · Episode 34

Thursday, March 7, 2024 • Duration 14:38

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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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

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30 Min Walking Workout | Get Your Energy Back (w music) 33A

Season 2 · Episode 33

Sunday, January 21, 2024 • Duration 32:24

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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

30 Min Walking Workout | Get Your Energy Back (no music) 33B

Season 2 · Episode 33

Sunday, January 21, 2024 • Duration 31:34

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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

Breathing to Reduce Stress and Sleep Faster (no walking) - Walking Challenge Day 7

Season 2 · Episode 32

Sunday, January 7, 2024 • Duration 10:30

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!

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Support the show

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

Walking Workout with Family or Dog - Walking Challenge Day 6

Season 2 · Episode 31

Saturday, January 6, 2024 • Duration 18:14

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.

Want a different way to start fresh? Listen to episode 50, and grab my totally FREE Kickstart Guide with printable sheets at https://yourwalkingpodcast.com

Walking & Talking with Helen - Walking Workouts – Details, episodes & analysis

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Walking & Talking with Helen - Walking Workouts – Details, episodes & analysis

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