WEBVTT
00:00:15.750 --> 00:00:24.618
You can do this walk outside or inside on a treadmill or walking pad or even listen while doing other things, and there's going to be a bell at the halfway point in case you want to turn around.
00:00:25.410 --> 00:00:27.530
You're going to start out at an easy warm-up pace.
00:00:29.509 --> 00:00:35.510
For some people, the walk of shame means something specific, but for me it means something ridiculous.
00:00:36.879 --> 00:00:38.420
Take a deep breath in through your nose.
00:00:43.164 --> 00:00:44.454
Exhale through your mouth.
00:00:52.115 --> 00:00:56.106
You're going to follow the beat, follow the music.
00:01:00.851 --> 00:01:03.311
My walk of shame happened in Koh Lanta, Thailand.
00:01:03.481 --> 00:01:06.771
I was meeting my sister for dinner at this little seaside restaurant.
00:01:07.260 --> 00:01:14.028
So I got there early, took some pictures of the sunset, and then slipped my sandals off and dipped my toes into the water, as one would.
00:01:14.715 --> 00:01:18.378
Then we had dinner, and then my sister left, and it was dark, and I was going to walk home.
00:01:19.378 --> 00:01:21.263
So I went off to where I'd left my sandals.
00:01:22.352 --> 00:01:22.983
Guess what?
00:01:24.052 --> 00:01:30.972
I wasn't paying attention, and the tide had gone out and took my sandals with them, and they probably ended up in Phuket.
00:01:32.299 --> 00:01:38.120
So I had no shoes, and I didn't take my scooter beause I was walking, and I didn't want to walk along the main road barefoot.
00:01:39.358 --> 00:01:41.509
There were no stores on this little strip of beach.
00:01:41.769 --> 00:01:43.558
The only place was a hotel.
00:01:43.871 --> 00:01:49.995
I walked up to the gift shop, and they did have sandals, but they were the scariest sandals you've ever seen.
00:01:51.388 --> 00:02:01.938
They were rubber fish, and you put your foot in, your toes kind of stuck out of its mouth, and its body was along your feet, and then behind your heel was the tail.
00:02:03.191 --> 00:02:07.665
So when I was walking along the road, I was hoping, hoping that nobody would look down at my feet.
00:02:08.125 --> 00:02:11.995
I was hoping they'd look in my eyes, my chest, anything but my feet.
00:02:14.012 --> 00:02:15.221
Go a little bit faster.
00:02:17.336 --> 00:02:18.846
Breaking out of the warmup pace.
00:02:19.716 --> 00:02:21.016
You're walking in those sandals.
00:02:21.016 --> 00:02:22.316
You don't want anybody to see them.
00:02:24.836 --> 00:02:25.906
I was so embarrassed.
00:02:27.866 --> 00:02:28.675
Find that new beat.
00:02:31.225 --> 00:02:36.075
So later on though, I posted them on Facebook because they were so ridiculous, and one of my aunts, she loved them.
00:02:36.186 --> 00:02:39.246
She wanted me to bring a pair home with me, so I did.
00:02:40.186 --> 00:02:41.515
Really weird, but okay.
00:02:44.445 --> 00:02:45.725
Shake out your hands.
00:02:49.617 --> 00:02:50.587
Nice steady pace.
00:02:55.578 --> 00:02:56.638
Roll out those shoulders.
00:02:56.638 --> 00:02:57.198
Might as well.
00:02:57.198 --> 00:02:58.638
Let's roll backwards.
00:02:59.598 --> 00:03:00.337
Big rolls.
00:03:02.831 --> 00:03:03.901
And roll them forward.
00:03:07.192 --> 00:03:07.961
Settle in.
00:03:09.885 --> 00:03:21.104
One thing I noticed during that walk of shame back to my little bungalow is that I wasn't focusing on how far I was walking because my brain was distracted by the embarrassment at my feet.
00:03:22.663 --> 00:03:23.353
Settle in.
00:03:24.532 --> 00:03:28.312
You don't have to wear those sandals, so walk confidently.
00:03:33.094 --> 00:03:39.504
Sometimes when I used to teach spin, like before class, I'd be like, "I don't want to go. I don't want to go.
00:03:35.854 --> 00:03:45.145
Wah, wah, wah, wah." And then after class, I felt like a million bucks, Why am I telling myself I don't want to do it when I feel so good afterwards?
00:03:48.082 --> 00:03:55.032
And then sometimes when I'm walking or even when I was biking, cycling, and I didn't want to continue on, I would just pick one goal that I could see.
00:03:55.502 --> 00:04:00.756
The next corner, the next tree, just one more minute, or even the end of a song.
00:04:01.506 --> 00:04:05.256
And then once you get there, you can decide, do you want to turn back or do you want to keep on going?
00:04:06.656 --> 00:04:12.116
And that's what you can do during your walks, just one little goal that you can reach and then take it from there.
00:04:13.623 --> 00:04:18.925
Hold on to that pace You can groove out if you want.
00:04:22.995 --> 00:04:31.894
Another thing I really like to do is listen to something really exciting like a podcast or an audiobook that I'm only allowed to do while I'm walking or exercising.
00:04:36.074 --> 00:04:40.887
Becuse that way, in order to hear how it ends and what happens, you've gotta walk or you've gotta exercise.
00:04:47.333 --> 00:04:48.043
Stay with it.
00:04:51.850 --> 00:04:57.730
Something a lot of us haven't thought about is actually seeing if there's any walking tours in your city or cities near you.
00:04:57.740 --> 00:04:59.980
When I traveled, I did all these walking tours.
00:04:59.980 --> 00:05:06.189
They were free, and I'd walk all over, and I'd easily do 17, 18, 19 thou- 19,000 miles?
00:05:07.879 --> 00:05:08.959
Yeah, I'm not that good.
00:05:09.439 --> 00:05:10.089
Steps.
00:05:10.089 --> 00:05:14.680
17,000, 18,000, 19,000 steps, and I wouldn't even notice.
00:05:16.689 --> 00:05:20.720
So see if there's something near you, like even a self-guided walk through the historic district.
00:05:25.298 --> 00:05:27.077
Keep those shoulders down away from your ears.
00:05:36.449 --> 00:05:37.800
Okay, we're going to pick up a little pace now.
00:05:41.797 --> 00:05:43.086
Now we can get funky.
00:05:43.857 --> 00:05:45.807
Have you noticed a theme lately with my walks?
00:05:45.807 --> 00:05:55.047
I usually have a little funk now Another thing you can do to trick yourself is to play a little game.
00:05:57.146 --> 00:06:07.966
Remember when either you were little or you had kids or nieces and nephews or grandkids, and you would say, "Okay, find everything that's a certain color," because we wanted them to shut up in the car?
00:06:10.016 --> 00:06:17.266
So you can do the same thing while you're walking, but look for a different color that's not really in nature, like purple or even some blue.
00:06:18.776 --> 00:06:21.346
And then see how many things with that color you can spot.
00:06:24.879 --> 00:06:28.798
Another thing is if you see a really hideous yard, you can just redecorate it in your mind.
00:06:30.338 --> 00:06:33.048
What could you do to make that yard a little bit nicer?
00:06:36.521 --> 00:06:37.060
Stay with it.
00:06:40.817 --> 00:06:43.497
Or you can look for the weirdest thing you'll see on your walk.
00:06:45.456 --> 00:06:52.266
Some people leave those Halloween skeletons up all year, and if you notice, you might see quite a few around your walking path.
00:06:52.596 --> 00:06:53.377
That's kind of weird.
00:06:57.456 --> 00:07:00.057
Or just spot something you like or something unexpected.
00:07:01.437 --> 00:07:02.557
Cats, you can look for cats.
00:07:02.557 --> 00:07:03.596
You can look for dogs.
00:07:09.730 --> 00:07:10.920
Stay nice and strong.
00:07:14.129 --> 00:07:15.819
Let's play a quick little game right now.
00:07:15.838 --> 00:07:21.678
Just for the next 30 seconds, pick a color like purple or blue, and then let's see what we can find.
00:07:21.709 --> 00:07:22.069
Get ready.
00:07:22.069 --> 00:07:22.309
Go.
00:07:48.680 --> 00:07:49.699
How many things do you see?
00:07:54.598 --> 00:07:56.338
A lot more than you thought or a lot less?
00:08:00.249 --> 00:08:05.235
Play those kind of games with yourself just to get yourself motivated to go, to move, to walk.
00:08:11.346 --> 00:08:13.805
Slow it down a little bit, but it's not a cool down.
00:08:13.865 --> 00:08:17.815
It's just a nice steady pace that lets you breathe.
00:08:17.826 --> 00:08:18.935
Fill up those lungs.
00:08:23.252 --> 00:08:26.411
Remember to feel for any tense spots in your body and just release those.
00:08:37.617 --> 00:08:38.758
Games are where it's at.
00:08:38.918 --> 00:08:50.005
Distraction is where it's at And that's how we make walking less boring.
00:08:54.957 --> 00:08:56.668
Or go somewhere you've never been before.
00:08:58.207 --> 00:09:03.097
Even if it's a city near you or if you live out in the farm country, go visit the cows.
00:09:03.557 --> 00:09:05.498
What if there's a baby goat farm near you?
00:09:05.498 --> 00:09:06.868
Oh my God, that would be so cool.
00:09:07.118 --> 00:09:08.148
You could walk to that.
00:09:09.227 --> 00:09:10.268
I love baby goats.
00:09:15.224 --> 00:09:30.313
Stay with that pace You can put on a podcast where people chat and distract you too.
00:09:31.594 --> 00:09:32.403
Like this one.
00:09:33.073 --> 00:09:39.134
That's why I say silly things sometimes and give you silly stories, 'cause before you know it, our walk is done.
00:09:44.902 --> 00:09:47.211
Take a deep breath in through your nose as you're walking.
00:09:54.798 --> 00:09:56.038
And exhale all the way.
00:10:02.981 --> 00:10:06.131
And as I like to say, feel how good it feels to move your body.
00:10:08.720 --> 00:10:10.360
And today we moved for 10 minutes.
00:10:11.759 --> 00:10:15.159
Hopefully you can use some of these little distraction techniques for your next walk.
00:10:19.826 --> 00:10:23.515
Okay, you can jump off here if you want, or you can stay for two minutes for a cool-down.
00:10:24.745 --> 00:10:25.716
Slow your pace.
00:10:36.248 --> 00:10:40.798
If you can, do a little stretch when you get back, or if you're on a treadmill or walking pad, when you hop off.
00:10:48.408 --> 00:10:49.638
Slow it down a little bit more.
00:10:49.658 --> 00:10:51.187
See how fast these 10 minutes went?
00:10:54.327 --> 00:10:57.878
If you could just do 10 minutes a day, as I say, do you remember what I say?
00:10:58.317 --> 00:11:00.618
Something is always better than nothing.
00:11:02.751 --> 00:11:03.951
I should make a shirt like that.
00:11:06.231 --> 00:11:07.611
Deep breath in through your nose.
00:11:13.046 --> 00:11:14.296
And exhale through your mouth.
00:11:20.898 --> 00:11:22.148
Shake out your hands.
00:11:28.929 --> 00:11:30.639
Maybe clench your fists and release.
00:11:31.220 --> 00:11:32.769
Clench your fists and release.
00:11:34.000 --> 00:11:35.740
Clench your fists and release.
00:11:36.190 --> 00:11:37.100
Shake them again.
00:11:41.559 --> 00:11:50.624
Slow it down a little bit more And I'll see you next time.
00:00:15.750 --> 00:00:24.618
You can do this walk outside or inside on a treadmill or walking pad or even listen while doing other things, and there's going to be a bell at the halfway point in case you want to turn around.
00:00:25.410 --> 00:00:27.530
You're going to start out at an easy warm-up pace.
00:00:29.509 --> 00:00:35.510
For some people, the walk of shame means something specific, but for me it means something ridiculous.
00:00:36.879 --> 00:00:38.420
Take a deep breath in through your nose.
00:00:43.164 --> 00:00:44.454
Exhale through your mouth.
00:00:52.115 --> 00:00:56.106
You're going to follow the beat, follow the music.
00:01:00.851 --> 00:01:03.311
My walk of shame happened in Koh Lanta, Thailand.
00:01:03.481 --> 00:01:06.771
I was meeting my sister for dinner at this little seaside restaurant.
00:01:07.260 --> 00:01:14.028
So I got there early, took some pictures of the sunset, and then slipped my sandals off and dipped my toes into the water, as one would.
00:01:14.715 --> 00:01:18.378
Then we had dinner, and then my sister left, and it was dark, and I was going to walk home.
00:01:19.378 --> 00:01:21.263
So I went off to where I'd left my sandals.
00:01:22.352 --> 00:01:22.983
Guess what?
00:01:24.052 --> 00:01:30.972
I wasn't paying attention, and the tide had gone out and took my sandals with them, and they probably ended up in Phuket.
00:01:32.299 --> 00:01:38.120
So I had no shoes, and I didn't take my scooter beause I was walking, and I didn't want to walk along the main road barefoot.
00:01:39.358 --> 00:01:41.509
There were no stores on this little strip of beach.
00:01:41.769 --> 00:01:43.558
The only place was a hotel.
00:01:43.871 --> 00:01:49.995
I walked up to the gift shop, and they did have sandals, but they were the scariest sandals you've ever seen.
00:01:51.388 --> 00:02:01.938
They were rubber fish, and you put your foot in, your toes kind of stuck out of its mouth, and its body was along your feet, and then behind your heel was the tail.
00:02:03.191 --> 00:02:07.665
So when I was walking along the road, I was hoping, hoping that nobody would look down at my feet.
00:02:08.125 --> 00:02:11.995
I was hoping they'd look in my eyes, my chest, anything but my feet.
00:02:14.012 --> 00:02:15.221
Go a little bit faster.
00:02:17.336 --> 00:02:18.846
Breaking out of the warmup pace.
00:02:19.716 --> 00:02:21.016
You're walking in those sandals.
00:02:21.016 --> 00:02:22.316
You don't want anybody to see them.
00:02:24.836 --> 00:02:25.906
I was so embarrassed.
00:02:27.866 --> 00:02:28.675
Find that new beat.
00:02:31.225 --> 00:02:36.075
So later on though, I posted them on Facebook because they were so ridiculous, and one of my aunts, she loved them.
00:02:36.186 --> 00:02:39.246
She wanted me to bring a pair home with me, so I did.
00:02:40.186 --> 00:02:41.515
Really weird, but okay.
00:02:44.445 --> 00:02:45.725
Shake out your hands.
00:02:49.617 --> 00:02:50.587
Nice steady pace.
00:02:55.578 --> 00:02:56.638
Roll out those shoulders.
00:02:56.638 --> 00:02:57.198
Might as well.
00:02:57.198 --> 00:02:58.638
Let's roll backwards.
00:02:59.598 --> 00:03:00.337
Big rolls.
00:03:02.831 --> 00:03:03.901
And roll them forward.
00:03:07.192 --> 00:03:07.961
Settle in.
00:03:09.885 --> 00:03:21.104
One thing I noticed during that walk of shame back to my little bungalow is that I wasn't focusing on how far I was walking because my brain was distracted by the embarrassment at my feet.
00:03:22.663 --> 00:03:23.353
Settle in.
00:03:24.532 --> 00:03:28.312
You don't have to wear those sandals, so walk confidently.
00:03:33.094 --> 00:03:39.504
Sometimes when I used to teach spin, like before class, I'd be like, "I don't want to go. I don't want to go.
00:03:35.854 --> 00:03:45.145
Wah, wah, wah, wah." And then after class, I felt like a million bucks, Why am I telling myself I don't want to do it when I feel so good afterwards?
00:03:48.082 --> 00:03:55.032
And then sometimes when I'm walking or even when I was biking, cycling, and I didn't want to continue on, I would just pick one goal that I could see.
00:03:55.502 --> 00:04:00.756
The next corner, the next tree, just one more minute, or even the end of a song.
00:04:01.506 --> 00:04:05.256
And then once you get there, you can decide, do you want to turn back or do you want to keep on going?
00:04:06.656 --> 00:04:12.116
And that's what you can do during your walks, just one little goal that you can reach and then take it from there.
00:04:13.623 --> 00:04:18.925
Hold on to that pace You can groove out if you want.
00:04:22.995 --> 00:04:31.894
Another thing I really like to do is listen to something really exciting like a podcast or an audiobook that I'm only allowed to do while I'm walking or exercising.
00:04:36.074 --> 00:04:40.887
Becuse that way, in order to hear how it ends and what happens, you've gotta walk or you've gotta exercise.
00:04:47.333 --> 00:04:48.043
Stay with it.
00:04:51.850 --> 00:04:57.730
Something a lot of us haven't thought about is actually seeing if there's any walking tours in your city or cities near you.
00:04:57.740 --> 00:04:59.980
When I traveled, I did all these walking tours.
00:04:59.980 --> 00:05:06.189
They were free, and I'd walk all over, and I'd easily do 17, 18, 19 thou- 19,000 miles?
00:05:07.879 --> 00:05:08.959
Yeah, I'm not that good.
00:05:09.439 --> 00:05:10.089
Steps.
00:05:10.089 --> 00:05:14.680
17,000, 18,000, 19,000 steps, and I wouldn't even notice.
00:05:16.689 --> 00:05:20.720
So see if there's something near you, like even a self-guided walk through the historic district.
00:05:25.298 --> 00:05:27.077
Keep those shoulders down away from your ears.
00:05:36.449 --> 00:05:37.800
Okay, we're going to pick up a little pace now.
00:05:41.797 --> 00:05:43.086
Now we can get funky.
00:05:43.857 --> 00:05:45.807
Have you noticed a theme lately with my walks?
00:05:45.807 --> 00:05:55.047
I usually have a little funk now Another thing you can do to trick yourself is to play a little game.
00:05:57.146 --> 00:06:07.966
Remember when either you were little or you had kids or nieces and nephews or grandkids, and you would say, "Okay, find everything that's a certain color," because we wanted them to shut up in the car?
00:06:10.016 --> 00:06:17.266
So you can do the same thing while you're walking, but look for a different color that's not really in nature, like purple or even some blue.
00:06:18.776 --> 00:06:21.346
And then see how many things with that color you can spot.
00:06:24.879 --> 00:06:28.798
Another thing is if you see a really hideous yard, you can just redecorate it in your mind.
00:06:30.338 --> 00:06:33.048
What could you do to make that yard a little bit nicer?
00:06:36.521 --> 00:06:37.060
Stay with it.
00:06:40.817 --> 00:06:43.497
Or you can look for the weirdest thing you'll see on your walk.
00:06:45.456 --> 00:06:52.266
Some people leave those Halloween skeletons up all year, and if you notice, you might see quite a few around your walking path.
00:06:52.596 --> 00:06:53.377
That's kind of weird.
00:06:57.456 --> 00:07:00.057
Or just spot something you like or something unexpected.
00:07:01.437 --> 00:07:02.557
Cats, you can look for cats.
00:07:02.557 --> 00:07:03.596
You can look for dogs.
00:07:09.730 --> 00:07:10.920
Stay nice and strong.
00:07:14.129 --> 00:07:15.819
Let's play a quick little game right now.
00:07:15.838 --> 00:07:21.678
Just for the next 30 seconds, pick a color like purple or blue, and then let's see what we can find.
00:07:21.709 --> 00:07:22.069
Get ready.
00:07:22.069 --> 00:07:22.309
Go.
00:07:48.680 --> 00:07:49.699
How many things do you see?
00:07:54.598 --> 00:07:56.338
A lot more than you thought or a lot less?
00:08:00.249 --> 00:08:05.235
Play those kind of games with yourself just to get yourself motivated to go, to move, to walk.
00:08:11.346 --> 00:08:13.805
Slow it down a little bit, but it's not a cool down.
00:08:13.865 --> 00:08:17.815
It's just a nice steady pace that lets you breathe.
00:08:17.826 --> 00:08:18.935
Fill up those lungs.
00:08:23.252 --> 00:08:26.411
Remember to feel for any tense spots in your body and just release those.
00:08:37.617 --> 00:08:38.758
Games are where it's at.
00:08:38.918 --> 00:08:50.005
Distraction is where it's at And that's how we make walking less boring.
00:08:54.957 --> 00:08:56.668
Or go somewhere you've never been before.
00:08:58.207 --> 00:09:03.097
Even if it's a city near you or if you live out in the farm country, go visit the cows.
00:09:03.557 --> 00:09:05.498
What if there's a baby goat farm near you?
00:09:05.498 --> 00:09:06.868
Oh my God, that would be so cool.
00:09:07.118 --> 00:09:08.148
You could walk to that.
00:09:09.227 --> 00:09:10.268
I love baby goats.
00:09:15.224 --> 00:09:30.313
Stay with that pace You can put on a podcast where people chat and distract you too.
00:09:31.594 --> 00:09:32.403
Like this one.
00:09:33.073 --> 00:09:39.134
That's why I say silly things sometimes and give you silly stories, 'cause before you know it, our walk is done.
00:09:44.902 --> 00:09:47.211
Take a deep breath in through your nose as you're walking.
00:09:54.798 --> 00:09:56.038
And exhale all the way.
00:10:02.981 --> 00:10:06.131
And as I like to say, feel how good it feels to move your body.
00:10:08.720 --> 00:10:10.360
And today we moved for 10 minutes.
00:10:11.759 --> 00:10:15.159
Hopefully you can use some of these little distraction techniques for your next walk.
00:10:19.826 --> 00:10:23.515
Okay, you can jump off here if you want, or you can stay for two minutes for a cool-down.
00:10:24.745 --> 00:10:25.716
Slow your pace.
00:10:36.248 --> 00:10:40.798
If you can, do a little stretch when you get back, or if you're on a treadmill or walking pad, when you hop off.
00:10:48.408 --> 00:10:49.638
Slow it down a little bit more.
00:10:49.658 --> 00:10:51.187
See how fast these 10 minutes went?
00:10:54.327 --> 00:10:57.878
If you could just do 10 minutes a day, as I say, do you remember what I say?
00:10:58.317 --> 00:11:00.618
Something is always better than nothing.
00:11:02.751 --> 00:11:03.951
I should make a shirt like that.
00:11:06.231 --> 00:11:07.611
Deep breath in through your nose.
00:11:13.046 --> 00:11:14.296
And exhale through your mouth.
00:11:20.898 --> 00:11:22.148
Shake out your hands.
00:11:28.929 --> 00:11:30.639
Maybe clench your fists and release.
00:11:31.220 --> 00:11:32.769
Clench your fists and release.
00:11:34.000 --> 00:11:35.740
Clench your fists and release.
00:11:36.190 --> 00:11:37.100
Shake them again.
00:11:41.559 --> 00:11:50.624
Slow it down a little bit more And I'll see you next time.
