Walking & Talking with Helen - Walking Workouts
Feeling tired, stressed, and not motivated to exercise?
You're in the right place. If you want a podcast to listen to while walking... hi! I'm your gal, with a walking workout that makes time fly and feels like taking a walk with a friend in your ear.
Whether you’re walking outside, on a treadmill, or on your walking pad at home, these episodes turn “ugh, I should move” into “yes, I can do this” so you get more energy, more motivation, and overall just feel better and healthier.
You’ll get a mix of walk types so it never feels the same every time:
• “GET STEPS IN” walks with simple tips and hacks (and intervals)
• STORY WALKS where I entertain you while you walk
• TRIVIA and FUN THEME WALKS for the days you just need a reason to move
I’m Helen M. Ryan, a former personal trainer who lost over 80 pounds naturally… and I still have days where I don’t want to do it either. As a business owner with ADHD and hypothyroidism, I know what “no energy” feels like. Blech.
That’s why I created this free walking podcast that helps you show up, get your steps the easy way, have a laugh, and then move on with your day.
This show is for you if you ever ask:
• How do I get motivated to exercise when I don’t feel like it?
• How do I work out when I have no energy?
• What’s a good quick walking workout for busy days?
• How do I fit exercise into a busy schedule?
• How do I stop procrastinating and just get moving?
Walking & Talking with Helen - Walking Workouts
Walking Meditation to Calm Your Mind | 15-Minute Guided Walk | 63
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
If your brain won't shut off, this 15-minute guided walking meditation for stress and overwhelm is for you.
You can do this mindfulness walk outside, or at home on a treadmill or walking pad. It’s a simple way to quiet the noise, take a break, and feel calmer and less stressed.
This is walking meditation… without the woo-woo.
As we walk, you’ll be guided through simple breathing, some body awareness, and a few moments to just slow everything down.
There’s light background music so you don’t have to think about anything except moving your body and clearing your mind.
This is super helpful if…
- your mind feels overstimulated
- you need a reset in the middle of the day
- sitting meditation has never worked for you (me either!)
After, you’ll feel calmer, more grounded, and a heck of a lot better than when you started.
And yeah… you’ll get those steps in too.
So if your brain is doing that thing again… grab your shoes. It’s time to walk.
And follow me on social media @yourwalkingpodcast.
Follow, subscribe, or leave me a review. I appreciate your support.
Start walking at an easy warm-up pace. Nothing fancy. This is something a little different. It's not all woo-woo yoga-ish meditation. Just a walk that helps clear your head a little bit and lets your body relax. It's a walking meditation without all the guru stuff. This is your time. There's nothing you need to fix right now. You're walking in a relaxed way. There's nothing you have to get right. This time is for you. Let your arms swing loose. Hands are soft. Relax your jaw. You're just walking, feeling the way your body moves. Take a slow breath in through your nose and a long breath out through your mouth. Let's do that again. Breathe in through your nose and out through your mouth. Resume your normal breathing. Walk a little faster. Nothing hard. Just a steady rhythm. Notice your feet as you walk. Heel. Heel. Middle. Notice how it feels when your feet hit the ground. Step. Step. Step. If your mind drifts, just notice it. No fixing. Come back to your feet Scan your body for any tense spots. Forehead. Soften it. Jaw. Let it loosen. Shoulders. Let them slide down away from your ears. Hands. Relax. Relax your grip. If you only unclench one thing, that's enough. Now take a deep breath in through your nose and exhale slowly through your mouth. One more time like that. Long inhale and exhale a little longer this time. Go back to your normal breathing. Maybe just a little slower. walking outside, notice the way the air feels on your skin. The temperature. The breeze. The sun. Or just notice the space around you. You don't have to focus on anything. Just feeling your body in its space. Step. Step. Step. Step. For a few moments, give your mind something simple. Count your steps quietly. One. Two. Three. Four. Then start again. Keep counting. And start again. Focus on the counting. Focus on the movement. Clearing your mind. Now talk to yourself. Tell yourself, I'm allowed to pause right now. Taking a break doesn't mean that I'm falling behind. It's okay to take time for me. It's okay to take time for me. I'm allowed to disconnect sometimes. I don't have to earn this time. It's already mine. Step. Step. Step. Take a breath in through your nose. And out through your mouth. Notice if anything feels even slightly different. Maybe your shoulders dropped. Maybe your body feels a little less tense. Or maybe nothing really changed. And that's okay. You're just taking this time for you right now. If your mind wandered, that's totally normal. Totally okay. Come back to your feet. Slow your pace just a little bit. Feel your steps again. Now take a deep breath in. Really filling up your lungs. And a slower, softer breath out. Maybe one more like that. Imagining the oxygen bringing energy. And releasing tension through your entire body. Every time you breathe in, just feel that energy. And every time you breathe out, let all that tension go. Keep going. That quiet moment you just gave yourself counts. Even if it wasn't huge. Even if your brain was busy half the time. It still feels good to take time for you. You can come back to this walk anytime you need a break. No guilt. No pressure. Time for you. Time to clear your mind. No distractions. Clearing your mind gives you more energy. More focus. More peace. Slowly come back into your body. Notice if you feel lighter. If you feel more peaceful. If you feel more relaxed. And I'll see you next time.