Walking & Talking with Helen - Walking Workouts

Helen M. Ryan | Walking Workouts
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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 moveI’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?

  1. 4 DAYS AGO

    Stiff, Foggy, and Craving Sugar? 10-Minute Walk | 67

    If your brain has been screaming for sugar, caffeine, a nap, or all three… this 10-minute guided walking workout helps you get over that slump. It’s a brisk walk designed to wake your body back up, loosen up all that desk-chair stiffness, and help you feel better and more focused.  This quick walking break helps you: Get a real energy boost. Yay! The “I need sugar immediately” feeling sometimes just means your body needs movement, oxygen, and a break from sitting like a pretzel for six hoursLoosen up stiff hips, tight shoulders, and sleepy glutes (and mine are super sleepy)A NEAT boost: Tiny movement breaks (or “exercise snacks”) throughout the day matter for your energy, metabolism, and healthGet in about 1200 steps without noticingYou can do this walk outside, or indoors on a treadmill or walking pad. And because I cannot stay on topic, I also… Wrote you a dramatic poem about sugar (not very good, but it’s the thought that counts)Make fun of myself back when I was a fitness instructor who could not stand up straightGush about a five-week-old rescue kitten who is trying to figure out how legs workTell you a story of my aunt and I doing a full Lucy-and-Ethel bit after a long flight to Norway with a runaway luggage cartThis is a podcast you can walk to with background music to help keep your pace, plus breathing reminders, posture resets, and shoulder tension relief along the way.  If you need: a quick walking workoutmore energya mood boostrelief from sitting too long…lace up your shoes and come for a walk.  Tap Follow so the next walk is waiting for you. PS. Want easy ways to get more steps in? Check out Ep. 37 — 15-Minute Walk: Fit More Steps In the Easy Way. PPS. Connect with me on social media at @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    11 min

  2. 13 MAY

    Clear Brain Fog - 20-Minute Walking Workout [ENCORE]

    (This episode originally released October 21, 2025. Let's clear some brain fog!) Ever feel like your brain has 50... no, a thousand, browser tabs open at once? And then you try to talk into the cat food bowl instead of your phone. (Yep. I did that. Full story in the podcast.) We'll fix it with this low impact guided walk you can do outside or at home on a treadmill or walking pad. And... you'll get about 2000 steps in!  My concentration is a mess some days. During this 20-minute walking workout I share a super simple 3-step hack I use to shut down distraction and find some actual focus. Yippee! 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.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 so next week's walk is waiting for you. I also chat about cleaning out closets, talking into a cat food bowl instead of my phone, ADHD, cutting a chunk out of my hair, A Man on the Inside TV show. Instagram/Facebook: @yourwalkingpodcast Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    20 min

  3. 5 MAY

    15-Minute Story Walk: Milli Vanilli & the Grammy They Had to Return | 66

    A entertaining podcast to walk to when you need something to keep you moving. Story, scandal, and steps. This is a 15-minute guided story walk about Milli Vanilli, the lip-sync scandal that rocked the music world, and what really happened to the two men behind the illusion.  You can do this walk outside, or at home on a treadmill or walking pad. There’s background walking music to keep your pace.  You’ll wake up your heart rate and your metabolism, getting between 1,800 and 2,000 steps in without even noticing.   What we're talking about while we walk: The 1989 concert glitch that started the downfall of Milli Vanilli: 80,000 people, one skipping track, and one very memorable exitRob Pilatus and Fab Morvan: the faces, the braids, the fantasyFrank Farian, the German producer who built the whole illusion from a nightclub in MunichThe Grammy win in 1990, and the shocking Grammy revocation that had never happened once in 33 years of Grammy historyThe press conference producer Frank held alone, and how Rob and Fab found out the same way the rest of us did: from the newsWhat happened to Rob Pilatus after the scandalHow Fab Morvan eventually made peace with the music, and why he says the joy people felt dancing to it was realAnd because I cannot just tell a straight story without wandering off, I also detour into: Teaching high-impact aerobics in an aqua unitard and high-top Reeboks, my pretend 80s husband... if you’ve listened before you know exactly who that is, “Rasputin” by Boney M, possibly the greatest walking song ever recorded, and why you might catch me dancing down the street. This walk is a little different. A little nostalgic. A little sad. A little wild. But if you need a story to pull you through your walk today, check i out. Put in your earbuds, lace up your shoes, and go for a walk. And tap Follow so the next walk is waiting for you.   If you know someone who’d love this, a fellow 80s fan, a true crime lover, or just someone who needs to move more, send them this episode. PS. Connect with me on social media at @yourwalkingpodcast. Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    17 min

  4. 29 APR

    10-Minute Walk - 1200 steps | You Did More Than You Think | 65

    If you've been running all day and still feel behind, this 10-minute ADHD-friendly walking workout is your circuit breaker. Not a productivity lecture. Not another system. Just a quick walk that gives you the receipts… proof that you're doing way more than your brain is giving you credit for. This short walk break gives you: A Dopamine swap: Change that "I’m behind" anxiety for the physical and mental hit of seeing what’s actually finished (you rock - seriously).A movement snack: The cardio needed to kick the oatmeal-brain to the curb and reset your focus for whatever is next (it works).Proof of your awesomeness: A no-effort way to see everything you actually did... so your brain can finally shut up about it. (Hush now.)About 1,200 steps in (woo hoo).You can walk outside or inside on a treadmill or walking pad.  And because I cannot stay in a straight line, I also wander into: The Norway dresser label story and the ordensmenneske dream that lasted 48 hours My ADHD diagnosis in my 50sCat notepads from TJ MaxxYello’s “Oh Yeah…”Dancing in the streets during walksNot caring what people think of me the older I getThis is a guided walk with background music to keep your pace and a bell at the halfway point so you don’t accidentally end up three neighborhoods over. Tap Follow so my next walk is waiting for you.    PS. Connect with me on social media at @yourwalkingpodcast   Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    11 min

  5. 22 APR

    Tired? 15-Minute Spring Walk to Feel Better | 64

    Your brain's been foggy. Your energy's been missing. This 15-minute walk helps fix that and get you back to: More energyClearer headBetter moodLess hairy legs (you have to listen to find out)This is a low-impact guided workout you can listen to while walking outside or inside on a treadmill or walking pad. There's background music to help you keep your pace (great for ADHD peeps) and a bell at the halfway point so you know when to turn around. You'll start out feeling blah… and end up digging out your brightly-colored shirts. I also chat about why your brain shuts down and sluggish during the dark months, and the connection between natural light, serotonin, and why a walk outside is one of the fastest ways to feel alive again.  SAD is real. So is the fix.  And because I never stay on track, I also wander into: the time I made an Easter basket for my Catholic boyfriend using Playboy cutoutswinter making me eat all the carbs (mmm)chasing summer for 16 months and realizing natural light actually mattersstrawberries = loveputting on something that isn't gray or black (yes, 90% of my wardrobe is gray or black… don't judge me)a quick musical moment (you've been warned)If you want...  a quick, refreshing spring walksomething to boost your mood and clear your heada reason to finally get outsideor just 15 minutes that are just for you...go grab your shoes. Let's walk. Tap Follow so the next walk is ready when you are.  And tag me at @yourwalkingpodcast so I can see where you walk.    Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    16 min

  6. 15 APR

    Walking Meditation to Calm Your Mind | 15-Minute Guided Walk | 63

    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 overstimulatedyou need a reset in the middle of the daysitting 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.  And follow me on social media @yourwalkingpodcast. Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    16 min

  7. 7 APR

    80s One-Hit Wonders Fun Facts | 15-Minute Walking Workout | 62

    This 15-minute walking workout is packed with 80s one-hit wonder stories and facts that make the time fly. The actual 80s songs aren't included (you know - copyright), but the stories behind them? So interesting.  You can walk outside or at home on a treadmill or walking pad. Either way, you’ll get 1500+ steps in without staring at the clock. This is one of those walks where you’ll look up and go… wait, we’re already done? There’s background walking music to keep your pace, and a bell at the halfway point so you know when to turn around (if you want to).  And because this never stays completely on track (obviously)… you’ll hear about the time I confidently asked for “You Dropped a Load on Me” at a record store (yes… really)why Michael Jackson randomly shows up in one of the biggest one-hit wonder songsthe phone number that disrupted people’s lives (hi, Jenny)the weirdest music videos you forgot existedand the one 80s song I absolutely cannot stand (sorry in advance)Plus we uncover sneaky details about: Take On MeCome On EileenSafety Dance99 Luftballons…and a few more that will instantly transport you to the most amazing decade of all time (fight me if you don't agree). So if you need: a quick walka mood boostsomething fun to listen toor just a reason to get up and moveGrab your shoes. Let's get walking. And if one of these songs gets stuck in your head for the rest of the day… you’re welcome. What is your favorite 80s one-hit wonder? Send me a message @yourwalkingpodcast and let me know!   Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    15 min

  8. 31 MAR

    10-Minute Power Walk Workout [ENCORE] | Outdoors or At Home

    A 10-minute power walk that helps you get some steps in fast. This is a short, upbeat walking workout you can do outside, or inside on a treadmill or walking pad.  It's awesome for those days when you don’t have time, don’t feel like doing more, or just need to snap out of whatever mood you’re in. This week I am dealing with a few unexpected deadlines and pet emergencies (mood = nervous and stressed). So I am bringing back one of my most downloaded walks of all time (originally published in May of 2024).  If you just need a quick 10-minute burst for energy, it's time to walk. There’s background walking music to keep your pace, and a bell at the halfway point so you don’t have to think about anything but walking. You can do this: • on a quick break • after dinner • when you’re tired but know you’ll feel better if you move (for sure) • even walking in place at home, at the mall, or yes… Costco Sometimes we just don't have time for a longer workout. But we also need to keep moving when we can. So this... is the way. A quickie. Grab your shoes and come with me. Indoors, outdoors, upside down. Press "Follow" so you'll be notified as new walks are released. And you can always find me on Instagram, Threads, and Facebook @yourwalkingpodcast. Let's connect! (And on Threads I also tend to talk about my cats, so if you like cats, head on over!) Support the show Follow, subscribe, or leave me a review. I appreciate your support.

    9 min
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About

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 moveI’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?

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