{"version":"1.0.0","segments":[{"startTime":15.75,"endTime":19.3,"body":"You can do this walk outside or inside"},{"startTime":15.75,"endTime":19.3,"body":"on a treadmill or walking pad or even"},{"startTime":19.3,"endTime":22.42,"body":"listen while doing other things, and"},{"startTime":19.3,"endTime":22.42,"body":"there's going to be a bell at the halfway"},{"startTime":22.42,"endTime":24.619,"body":"point in case you want to turn around."},{"startTime":25.41,"endTime":27.53,"body":"You're going to start out"},{"startTime":25.41,"endTime":27.53,"body":"at an easy warm-up pace."},{"startTime":29.509999999999998,"endTime":32.759,"body":"For some people, the walk of shame"},{"startTime":29.509999999999998,"endTime":32.759,"body":"means something specific, but for"},{"startTime":32.759,"endTime":35.510000000000005,"body":"me it means something ridiculous."},{"startTime":36.879999999999995,"endTime":38.42,"body":"Take a deep breath in through your nose."},{"startTime":43.164,"endTime":44.454,"body":"Exhale through your mouth."},{"startTime":52.116,"endTime":56.106,"body":"You're going to follow the"},{"startTime":52.116,"endTime":56.106,"body":"beat, follow the music."},{"startTime":60.852,"endTime":63.312,"body":"My walk of shame happened"},{"startTime":60.852,"endTime":63.312,"body":"in Koh Lanta, Thailand."},{"startTime":63.482,"endTime":66.77199999999999,"body":"I was meeting my sister for dinner"},{"startTime":63.482,"endTime":66.77199999999999,"body":"at this little seaside restaurant."},{"startTime":67.261,"endTime":70.321,"body":"So I got there early, took some"},{"startTime":67.261,"endTime":70.321,"body":"pictures of the sunset, and then"},{"startTime":70.321,"endTime":74.029,"body":"slipped my sandals off and dipped my"},{"startTime":70.321,"endTime":74.029,"body":"toes into the water, as one would."},{"startTime":74.715,"endTime":77.285,"body":"Then we had dinner, and then my"},{"startTime":74.715,"endTime":77.285,"body":"sister left, and it was dark,"},{"startTime":77.285,"endTime":78.378,"body":"and I was going to walk home."},{"startTime":79.378,"endTime":81.263,"body":"So I went off to where"},{"startTime":79.378,"endTime":81.263,"body":"I'd left my sandals."},{"startTime":82.353,"endTime":82.983,"body":"Guess what?"},{"startTime":84.053,"endTime":87.883,"body":"I wasn't paying attention, and"},{"startTime":84.053,"endTime":87.883,"body":"the tide had gone out and took"},{"startTime":87.883,"endTime":90.973,"body":"my sandals with them, and they"},{"startTime":87.883,"endTime":90.973,"body":"probably ended up in Phuket."},{"startTime":92.3,"endTime":96.07,"body":"So I had no shoes, and I didn't take my"},{"startTime":92.3,"endTime":96.07,"body":"scooter beause I was walking, and I didn't"},{"startTime":96.14,"endTime":98.12,"body":"want to walk along the main road barefoot."},{"startTime":99.359,"endTime":101.509,"body":"There were no stores on"},{"startTime":99.359,"endTime":101.509,"body":"this little strip of beach."},{"startTime":101.769,"endTime":103.559,"body":"The only place was a hotel."},{"startTime":103.872,"endTime":107.872,"body":"I walked up to the gift shop, and they"},{"startTime":103.872,"endTime":107.872,"body":"did have sandals, but they were the"},{"startTime":107.882,"endTime":109.995,"body":"scariest sandals you've ever seen."},{"startTime":111.389,"endTime":116.098,"body":"They were rubber fish, and you put"},{"startTime":111.389,"endTime":116.098,"body":"your foot in, your toes kind of"},{"startTime":116.108,"endTime":119.318,"body":"stuck out of its mouth, and its"},{"startTime":116.108,"endTime":119.318,"body":"body was along your feet, and then"},{"startTime":119.488,"endTime":121.938,"body":"behind  your heel was the tail."},{"startTime":123.192,"endTime":125.935,"body":"So when I was walking along the"},{"startTime":123.192,"endTime":125.935,"body":"road, I was hoping, hoping that"},{"startTime":125.935,"endTime":127.665,"body":"nobody would look down at my feet."},{"startTime":128.125,"endTime":131.995,"body":"I was hoping they'd look in my eyes,"},{"startTime":128.125,"endTime":131.995,"body":"my chest, anything but my feet."},{"startTime":134.012,"endTime":135.22199999999998,"body":"Go a little bit faster."},{"startTime":137.336,"endTime":138.846,"body":"Breaking out of the warmup pace."},{"startTime":139.716,"endTime":141.01600000000002,"body":"You're walking in those sandals."},{"startTime":141.01600000000002,"endTime":142.316,"body":"You don't want anybody to see them."},{"startTime":144.836,"endTime":145.906,"body":"I was so embarrassed."},{"startTime":147.866,"endTime":148.676,"body":"Find that new beat."},{"startTime":151.226,"endTime":154.196,"body":"So later on though, I posted them on"},{"startTime":151.226,"endTime":154.196,"body":"Facebook because they were so ridiculous,"},{"startTime":154.226,"endTime":156.076,"body":"and one of my aunts, she loved them."},{"startTime":156.186,"endTime":159.246,"body":"She wanted me to bring a"},{"startTime":156.186,"endTime":159.246,"body":"pair home with me, so I did."},{"startTime":160.186,"endTime":161.516,"body":"Really weird, but okay."},{"startTime":164.446,"endTime":165.726,"body":"Shake out your hands."},{"startTime":169.618,"endTime":170.588,"body":"Nice steady pace."},{"startTime":175.578,"endTime":176.638,"body":"Roll out those shoulders."},{"startTime":176.638,"endTime":177.198,"body":"Might as well."},{"startTime":177.198,"endTime":178.638,"body":"Let's roll backwards."},{"startTime":179.598,"endTime":180.338,"body":"Big rolls."},{"startTime":182.832,"endTime":183.902,"body":"And roll them forward."},{"startTime":187.192,"endTime":187.962,"body":"Settle in."},{"startTime":189.886,"endTime":194.626,"body":"One thing I noticed during that walk"},{"startTime":189.886,"endTime":194.626,"body":"of shame back to my little bungalow is"},{"startTime":194.626,"endTime":199.836,"body":"that I wasn't focusing on how far I was"},{"startTime":194.626,"endTime":199.836,"body":"walking because my brain was distracted"},{"startTime":199.836,"endTime":201.104,"body":"by the embarrassment at my feet."},{"startTime":202.663,"endTime":203.353,"body":"Settle in."},{"startTime":204.533,"endTime":208.313,"body":"You don't have to wear those"},{"startTime":204.533,"endTime":208.313,"body":"sandals, so walk confidently."},{"startTime":213.095,"endTime":215.855,"body":"Sometimes when I used to teach spin,"},{"startTime":213.095,"endTime":215.855,"body":"like before class, I'd be like, \"I"},{"startTime":215.855,"endTime":219.505,"body":"don't want to go. I don't want to go."},{"startTime":215.855,"endTime":219.505,"body":"Wah, wah, wah, wah.\" And then after"},{"startTime":219.505,"endTime":223.515,"body":"class, I felt like a million bucks,"},{"startTime":219.505,"endTime":223.515,"body":"Why am I telling myself I don't want to"},{"startTime":223.515,"endTime":225.145,"body":"do it when I feel so good afterwards?"},{"startTime":228.083,"endTime":231.303,"body":"And then sometimes when I'm walking or"},{"startTime":228.083,"endTime":231.303,"body":"even when I was biking, cycling, and"},{"startTime":231.303,"endTime":235.033,"body":"I didn't want to continue on, I would"},{"startTime":231.303,"endTime":235.033,"body":"just pick one goal that I could see."},{"startTime":235.503,"endTime":240.756,"body":"The next corner, the next tree, just one"},{"startTime":235.503,"endTime":240.756,"body":"more minute, or even the end of a song."},{"startTime":241.506,"endTime":243.986,"body":"And then once you get there, you"},{"startTime":241.506,"endTime":243.986,"body":"can decide, do you want to turn back"},{"startTime":244.006,"endTime":245.256,"body":"or do you want to keep on going?"},{"startTime":246.656,"endTime":250.016,"body":"And that's what you can do during your"},{"startTime":246.656,"endTime":250.016,"body":"walks, just one little goal that you"},{"startTime":250.016,"endTime":252.116,"body":"can reach and then take it from there."},{"startTime":253.624,"endTime":254.723,"body":"Hold on to that pace"},{"startTime":257.605,"endTime":258.925,"body":"You can groove out if you want."},{"startTime":262.995,"endTime":266.105,"body":"Another thing I really like to"},{"startTime":262.995,"endTime":266.105,"body":"do is listen to something really"},{"startTime":266.105,"endTime":270.245,"body":"exciting like a podcast or an"},{"startTime":266.105,"endTime":270.245,"body":"audiobook that I'm only allowed to"},{"startTime":270.245,"endTime":271.895,"body":"do while I'm walking or exercising."},{"startTime":276.075,"endTime":279.197,"body":"Becuse that way, in order to hear"},{"startTime":276.075,"endTime":279.197,"body":"how it ends and what happens, you've"},{"startTime":279.217,"endTime":280.887,"body":"gotta walk or you've gotta exercise."},{"startTime":287.333,"endTime":288.043,"body":"Stay with it."},{"startTime":291.85,"endTime":294.95,"body":"Something a lot of us haven't"},{"startTime":291.85,"endTime":294.95,"body":"thought about is actually seeing"},{"startTime":294.95,"endTime":297.73,"body":"if there's any walking tours in"},{"startTime":294.95,"endTime":297.73,"body":"your city or cities near you."},{"startTime":297.74,"endTime":299.98,"body":"When I traveled, I did"},{"startTime":297.74,"endTime":299.98,"body":"all these walking tours."},{"startTime":299.98,"endTime":302.87,"body":"They were free, and I'd walk"},{"startTime":299.98,"endTime":302.87,"body":"all over, and I'd easily do"},{"startTime":302.88,"endTime":306.19,"body":"17, 18, 19 thou- 19,000 miles?"},{"startTime":307.88,"endTime":308.96,"body":"Yeah, I'm not that good."},{"startTime":309.44,"endTime":310.09,"body":"Steps."},{"startTime":310.09,"endTime":314.68,"body":"17,000, 18,000, 19,000 steps,"},{"startTime":310.09,"endTime":314.68,"body":"and I wouldn't even notice."},{"startTime":316.69,"endTime":319.37,"body":"So see if there's something near"},{"startTime":316.69,"endTime":319.37,"body":"you, like even a self-guided walk"},{"startTime":319.37,"endTime":320.72,"body":"through the historic district."},{"startTime":325.298,"endTime":327.078,"body":"Keep those shoulders"},{"startTime":325.298,"endTime":327.078,"body":"down away from your ears."},{"startTime":336.45,"endTime":337.8,"body":"Okay, we're going to pick"},{"startTime":336.45,"endTime":337.8,"body":"up a little pace now."},{"startTime":341.797,"endTime":343.087,"body":"Now we can get funky."},{"startTime":343.857,"endTime":345.807,"body":"Have you noticed a theme"},{"startTime":343.857,"endTime":345.807,"body":"lately with my walks?"},{"startTime":345.807,"endTime":347.847,"body":"I usually have a little funk now"},{"startTime":352.327,"endTime":355.047,"body":"Another thing you can do to trick"},{"startTime":352.327,"endTime":355.047,"body":"yourself is to play a little game."},{"startTime":357.147,"endTime":360.077,"body":"Remember when either you were"},{"startTime":357.147,"endTime":360.077,"body":"little or you had kids or nieces"},{"startTime":360.077,"endTime":364.317,"body":"and nephews or grandkids, and you"},{"startTime":360.077,"endTime":364.317,"body":"would say, \"Okay, find everything"},{"startTime":364.327,"endTime":367.967,"body":"that's a certain color,\" because we"},{"startTime":364.327,"endTime":367.967,"body":"wanted them to shut up in the car?"},{"startTime":370.017,"endTime":372.377,"body":"So you can do the same thing while"},{"startTime":370.017,"endTime":372.377,"body":"you're walking, but look for a"},{"startTime":372.377,"endTime":377.267,"body":"different color that's not really in"},{"startTime":372.377,"endTime":377.267,"body":"nature, like purple or even some blue."},{"startTime":378.777,"endTime":381.347,"body":"And then see how many things"},{"startTime":378.777,"endTime":381.347,"body":"with that color you can spot."},{"startTime":384.879,"endTime":387.249,"body":"Another thing is if you see a"},{"startTime":384.879,"endTime":387.249,"body":"really hideous yard, you can"},{"startTime":387.249,"endTime":388.799,"body":"just redecorate it in your mind."},{"startTime":390.339,"endTime":393.049,"body":"What could you do to make"},{"startTime":390.339,"endTime":393.049,"body":"that yard a little bit nicer?"},{"startTime":396.521,"endTime":397.061,"body":"Stay with it."},{"startTime":400.817,"endTime":403.497,"body":"Or you can look for the weirdest"},{"startTime":400.817,"endTime":403.497,"body":"thing you'll see on your walk."},{"startTime":405.457,"endTime":408.907,"body":"Some people leave those Halloween"},{"startTime":405.457,"endTime":408.907,"body":"skeletons up all year, and if"},{"startTime":408.907,"endTime":412.267,"body":"you notice, you might see quite"},{"startTime":408.907,"endTime":412.267,"body":"a few around your walking path."},{"startTime":412.597,"endTime":413.377,"body":"That's kind of weird."},{"startTime":417.457,"endTime":420.057,"body":"Or just spot something you"},{"startTime":417.457,"endTime":420.057,"body":"like or something unexpected."},{"startTime":421.437,"endTime":422.557,"body":"Cats, you can look for cats."},{"startTime":422.557,"endTime":423.597,"body":"You can look for dogs."},{"startTime":429.731,"endTime":430.921,"body":"Stay nice and strong."},{"startTime":434.129,"endTime":435.819,"body":"Let's play a quick little game right now."},{"startTime":435.839,"endTime":440.399,"body":"Just for the next 30 seconds, pick"},{"startTime":435.839,"endTime":440.399,"body":"a color like purple or blue, and"},{"startTime":440.399,"endTime":441.679,"body":"then let's see what we can find."},{"startTime":441.709,"endTime":442.069,"body":"Get ready."},{"startTime":442.069,"endTime":442.309,"body":"Go."},{"startTime":468.68,"endTime":469.7,"body":"How many things do you see?"},{"startTime":474.598,"endTime":476.338,"body":"A lot more than you thought or a lot less?"},{"startTime":480.249,"endTime":482.356,"body":"Play those kind of games with"},{"startTime":480.249,"endTime":482.356,"body":"yourself just to get yourself"},{"startTime":482.356,"endTime":485.236,"body":"motivated to go, to move, to walk."},{"startTime":491.346,"endTime":493.806,"body":"Slow it down a little bit,"},{"startTime":491.346,"endTime":493.806,"body":"but it's not a cool down."},{"startTime":493.866,"endTime":497.816,"body":"It's just a nice steady"},{"startTime":493.866,"endTime":497.816,"body":"pace that lets you breathe."},{"startTime":497.826,"endTime":498.936,"body":"Fill up those lungs."},{"startTime":503.252,"endTime":506.412,"body":"Remember to feel for any tense spots"},{"startTime":503.252,"endTime":506.412,"body":"in your body and just release those."},{"startTime":517.6179999999999,"endTime":518.758,"body":"Games are where it's at."},{"startTime":518.918,"endTime":519.9680000000001,"body":"Distraction is where it's at"},{"startTime":528.426,"endTime":530.006,"body":"And that's how we make"},{"startTime":528.426,"endTime":530.006,"body":"walking less boring."},{"startTime":534.958,"endTime":536.668,"body":"Or go somewhere you've never been before."},{"startTime":538.208,"endTime":541.168,"body":"Even if it's a city near you"},{"startTime":538.208,"endTime":541.168,"body":"or if you live out in the farm"},{"startTime":541.168,"endTime":543.098,"body":"country, go visit the cows."},{"startTime":543.558,"endTime":545.498,"body":"What if there's a baby goat farm near you?"},{"startTime":545.498,"endTime":546.868,"body":"Oh my God, that would be so cool."},{"startTime":547.118,"endTime":548.148,"body":"You could walk to that."},{"startTime":549.228,"endTime":550.268,"body":"I love baby goats."},{"startTime":555.224,"endTime":556.334,"body":"Stay with that pace"},{"startTime":567.424,"endTime":570.314,"body":"You can put on a podcast where"},{"startTime":567.424,"endTime":570.314,"body":"people chat and distract you too."},{"startTime":571.594,"endTime":572.404,"body":"Like this one."},{"startTime":573.074,"endTime":577.544,"body":"That's why I say silly things sometimes"},{"startTime":573.074,"endTime":577.544,"body":"and give you silly stories, 'cause"},{"startTime":577.544,"endTime":579.134,"body":"before you know it, our walk is done."},{"startTime":584.902,"endTime":587.212,"body":"Take a deep breath in through"},{"startTime":584.902,"endTime":587.212,"body":"your nose as you're walking."},{"startTime":594.798,"endTime":596.038,"body":"And exhale all the way."},{"startTime":602.982,"endTime":606.132,"body":"And as I like to say, feel how"},{"startTime":602.982,"endTime":606.132,"body":"good it feels to move your body."},{"startTime":608.72,"endTime":610.36,"body":"And today we moved for 10 minutes."},{"startTime":611.76,"endTime":615.16,"body":"Hopefully you can use some of these little"},{"startTime":611.76,"endTime":615.16,"body":"distraction techniques for your next walk."},{"startTime":619.826,"endTime":622.336,"body":"Okay, you can jump off here if"},{"startTime":619.826,"endTime":622.336,"body":"you want, or you can stay for"},{"startTime":622.336,"endTime":623.516,"body":"two minutes for a cool-down."},{"startTime":624.746,"endTime":625.716,"body":"Slow your pace."},{"startTime":636.248,"endTime":639.248,"body":"If you can, do a little stretch when you"},{"startTime":636.248,"endTime":639.248,"body":"get back, or if you're on a treadmill"},{"startTime":639.248,"endTime":640.798,"body":"or walking pad, when you hop off."},{"startTime":648.408,"endTime":649.638,"body":"Slow it down a little bit more."},{"startTime":649.658,"endTime":651.188,"body":"See how fast these 10 minutes went?"},{"startTime":654.328,"endTime":657.878,"body":"If you could just do 10 minutes a day,"},{"startTime":654.328,"endTime":657.878,"body":"as I say, do you remember what I say?"},{"startTime":658.318,"endTime":660.618,"body":"Something is always better than nothing."},{"startTime":662.752,"endTime":663.952,"body":"I should make a shirt like that."},{"startTime":666.232,"endTime":667.612,"body":"Deep breath in through your nose."},{"startTime":673.046,"endTime":674.296,"body":"And exhale through your mouth."},{"startTime":680.898,"endTime":682.148,"body":"Shake out your hands."},{"startTime":688.93,"endTime":690.64,"body":"Maybe clench your fists and release."},{"startTime":691.22,"endTime":692.77,"body":"Clench your fists and release."},{"startTime":694.0,"endTime":695.74,"body":"Clench your fists and release."},{"startTime":696.19,"endTime":697.1,"body":"Shake them again."},{"startTime":701.56,"endTime":703.01,"body":"Slow it down a little bit more"},{"startTime":709.464,"endTime":710.624,"body":"And I'll see you next time."}]}