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PODCAST

Walking & Talking with Helen - Walking Workouts

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

leisure hobbies

All Episodes

15:06

[Walk] Get Motivated: 15-Minute Calorie Burning Walk...

Walking & Talking with Helen - Walking Workouts ·

2026/01/13

Want to get about 1,400 steps in? Yeah, baby. Throw your low motivation out the window with this low-impact 15-minute walking workout that will “pump… you up.”It can be hard to get off the couch, but lace up anyway. Motivation doesn’t just show up… you have to make it. And today, we’re going to make it after all (if you’re old enough for that reference, you’re my kind of people).You can do this walk inside at home (treadmill, walking pad, marching in place) or outside. There’s a bell at the halfway

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17:26

15-Minute 80s Music Trivia Walking Workout | Ep 51

Walking & Talking with Helen - Walking Workouts ·

2026/01/09

Get 1,500 steps in 15 minutes with this fun 80s music trivia walking workout you can do indoors or outside.If you grew up on mixtapes, MTV, and shoulder pads, come on down! We’ll "walk this way" to a steady beat while I dish out 80s music trivia and fun facts about your favorite songs and artists. We’ll have a totally awesome time… high-top sneakers or not.You can do this low-impact walking workout on a treadmill, a walking pad, or in the fresh air. If you’re walking outside, there’s a

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14:38

Fresh Start for Weight Loss: 15-Minute Walking...

Walking & Talking with Helen - Walking Workouts ·

2026/01/06

Grab 1,500 steps in 15 minutes with this indoor or outdoor low impact walking workout. You’re busy and tired, but want a fresh start. Come for a walk where I share tiny movement “blocks,” simple food tweaks to make that fresh start easier. Also, grab the FREE Fresh Start guide + printable block worksheets at yourwalkingpodcast.com.You can do this as an indoor walking workout, on a treadmill or walking pad, or outside. If you’re walking outside, there’s a bell at the halfway point. If you want to

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11:11

10‑Minute Sneaky Steps Walking Workout - 1000 Steps...

Walking & Talking with Helen - Walking Workouts ·

2026/01/01

Want to more throughout the day without even noticing? Try this 10-minute indoor or outdoor walking workout and get about 1,000 steps in fast. 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...

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18:27

ENCORE: Emotional Self-Care Walk | 18-Minute Walking...

Walking & Talking with Helen - Walking Workouts ·

2025/12/30

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

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32:46

ENCORE: Why You Feel Stuck (And How to Fix It) |...

Walking & Talking with Helen - Walking Workouts ·

2025/12/23

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, co...

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27:51

ENCORE: Healthy Holiday Tips Walking Workout |...

Walking & Talking with Helen - Walking Workouts ·

2025/12/16

Support the showGrab your free guide to fitting walking into your busy day: https://walkingandtalking.show

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10:16

Stop Holiday Perfectionism: 10-Minute Walking Workout...

Walking & Talking with Helen - Walking Workouts ·

2025/12/09

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,

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16:08

Calm Anxiety: 15-Minute De-Stress Walk (w/music) | 47

Walking & Talking with Helen - Walking Workouts ·

2025/12/02

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.Get out of your head and into your legs so that jittery, anxious energy has

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22:44

ENCORE: Walking Meditation - Take Time for You

Walking & Talking with Helen - Walking Workouts ·

2025/11/25

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

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12:45

Burned Out & Running on Fumes? 12-Min Walk to Feel...

Walking & Talking with Helen - Walking Workouts ·

2025/11/18

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

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10:09

Beat the Afternoon Slump: 10-Min Walking Workout | 45

Walking & Talking with Helen - Walking Workouts ·

2025/11/12

Brain buffering? Staring at your screen like it owes you answers?This 10-minute indoor or outdoor walking workout is your quick fix for the afternoon slump. (Or any time you hit a slump.)Bye bye brain fog | Focus reset | Real energy | Creativity bump | A ridiculous storyP.S. You'll hear a bell halfway through. If you're walking outside, that's your turn-around cue.Tap Follow/Subscribe so next week's walk is waiting for you.Instagram/Facebook: @yourwalkingpodcastP.P.S. I also get

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21:19

20-Min Fat-Burning Walk for an Energy Boost | 44

Walking & Talking with Helen - Walking Workouts ·

2025/11/04

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 energyHow to get your body to burn fat instead of burning sugar A mini...

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11:02

10-Min Anti-Cranky Walk - Get Out of Your Bad Mood |...

Walking & Talking with Helen - Walking Workouts ·

2025/10/28

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 walk (about 10 minutes) helps you shake off the crabby mood fast… without toxic positivity.Here's what you'll get on this walk: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 — a quick tempo bump (brief

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20:00

20-Min Brain Fog Reset Walk: Close Your Open (Mental)...

Walking & Talking with Helen - Walking Workouts ·

2025/10/21

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

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11:34

10-Min Pep-Talk Walk: Show Up Anyway | 41

Walking & Talking with Helen - Walking Workouts ·

2025/10/14

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

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22:40

Boost Your Metabolism - 20-Min Walking Workout | 40

Walking & Talking with Helen - Walking Workouts ·

2025/10/07

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

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11:02

10-Minute "Power Break" Energy Boost Walking Workout...

Walking & Talking with Helen - Walking Workouts ·

2025/09/28

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

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30:17

ENCORE: Why you're so tired and what you can do about it

Walking & Talking with Helen - Walking Workouts ·

2025/09/21

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

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13:38

13-Minute Power Walk to Find Your Motivation | 38

Walking & Talking with Helen - Walking Workouts ·

2025/09/14

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

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