Has anyone else noticed how walking has become confusing? I mean, there used to be one kind of walk: you put on your sneakers and moved your body forward. Maybe you talked to a friend or dodged a squirrel—simple stuff. But now? We've got weighted vests, interval protocols, step trackers, fancy footwear, posture adjustments, and hashtags for different kinds of walking styles. Nordic walking, silent walking, hot girl walking, Japanese interval walking—it’s an actual buffet of gait.

I first realized how deep the rabbit hole went when I saw someone rucking up a hill with a backpack that looked like it held bricks. Meanwhile, another friend was counting her steps post-dinner to balance her blood sugar. And then, of course, there’s the friend who swears by slow, mindful walks through the park barefoot to “sync with the earth’s vibration.”

So with all these styles swirling around like a fitness carousel, how do you decide what’s right for you—especially if you're an older adult trying to stay active without getting injured or overwhelmed?

Let’s break down some of the most talked-about walking styles:

a. Rucking

Rucking is essentially walking with a weighted backpack or vest, originally inspired by military training. Think of it as walking... but with a challenge on your back.

b. Japanese Interval Walking

This method, developed by researchers in Japan, involves alternating three minutes of brisk walking with three minutes at a slower pace—repeated for about 30 minutes.

c. Post-Meal Leisure Walking

This style embraces a gentle 10–15-minute walk within 30 minutes of eating, designed to aid digestion and blood sugar control.

d. Pyramid Walking

This technique gradually builds intensity, peaks, and then tapers down—much like a workout pyramid.

There’s no gold medal for walking the “right” way. You don’t win a prize for reaching 10,000 steps at a perfect heart rate. You win by showing up. By doing what’s sustainable for you. By protecting your joints, sparking joy, and making movement part of your life—not just your routine.

If rucking makes you feel strong, do it. If you love those quiet post-dinner walks while the sky turns pink, beautiful. If you prefer circling your neighborhood chatting with a friend? That counts too.

So, has walking gotten confusing? A little. But with all the variations out there, it also means you’ve got more tools to customize your movement, support your health, and keep your body strong.

Take the walk that calls to you—and don’t be afraid to wander into new territory now and then. Your feet—and your heart—will thank you for it.

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So... I have a confession to make.

If you've been following me for a while, you probably know I’m all about health, nutrition, and wellness. It’s my passion, my work, my obsession—and yes, I genuinely do try to walk the talk. I eat well. I move my body. I prioritize sleep. I even meditate, which, let’s be honest, used to feel like sitting in silence wondering if I left the oven on.

But there’s one piece of the wellness puzzle I thought I had handled… and it turns out, I didn’t.

Stress management.

I mean, I thought I was doing fine. I wasn't screaming into pillows or rage-cleaning the kitchen (at least not regularly). I kept things organized. I handled deadlines. I even penciled in “downtime” like a responsible adult with a color-coded planner.

But then something happened that gently—and not so gently—reminded me I was not okay in the way I thought I was.

My husband is from the Mediterranean island of Cyprus—sunny, beautiful, slow-paced Cyprus. If you’ve ever been, you know it’s the kind of place where people savor their coffee for hours. Where meals are events. Where “hurry” is not part of the cultural vocabulary. Most of his family still lives there, and we were invited to a wedding. He suggested we make it a two-week vacation.

TWO. WHOLE. WEEKS.

My initial reaction was a hard no. Two weeks away from work? From clients, projects, emails, routines? I literally said, “That’s impossible.” Like I was being asked to live on Mars for a month.

But I sat with it. I talked to my boss. I rearranged some things. And eventually, I said yes.

And let me tell you...

Wow.

I had no idea how stressed I actually was until I wasn’t. Until I was lying on a beach with zero agenda. Until I had conversations that weren’t about work or productivity or deadlines. Until I stopped checking the time every five minutes.

That trip cracked something open in me. For the first time in a very long time, I felt peacefully unproductive. I didn’t feel guilty for resting. I didn’t feel anxious about the next thing. I just... existed.

Okay, I’ve shared my confession… now I want to hear yours.

What’s one thing you know is good for you—but you just haven’t been able to follow through on yet? Or maybe something you used to do really well, but life got messy and it fell by the wayside?

It could be something as simple as skipping lunch breaks, avoiding movement because you’re “too busy,” or saying yes to things you’re secretly resentful about. We all have something. And honestly? Saying it out loud is the first tiny act of rebellion against burnout culture.

So here’s what I’d love: Shoot me a DM. Drop a voice note. Share your story—big or small. And if you’re comfortable, let me share it anonymously in a future episode. Because this is how we unlearn hustle culture—together.

Let’s make this a space where confessions lead to compassion, not shame. A space where self-awareness becomes collective momentum. And a space where you’re reminded that you're not alone—ever.

So... what’s your confession?

I’m listening.

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The May 28th issue of Vogue magazine contained an article on a diet they called “the glute diet”, and its become a much-talked about way of eating. Especially since its summer in the US and people are anticipating trips to beaches where their glutes will be on full display.

When I first heard the phrase “glute diet,” I couldn’t help but laugh a little. Let’s be honest — the idea that we can eat our way to shapelier glutes sounds about as plausible as spot-reducing belly fat by doing a thousand crunches a day. We’ve been told for years: you can’t choose where your body stores or sheds fat. So why should your glutes be any different?

But as I dug deeper, I realized the name might be a bit misleading — and perhaps even brilliantly strategic. It’s not about some magical food that targets your backside. Rather, the glute diet is a nutritional support system designed to enhance your fitness efforts, especially if your goal is a stronger, more lifted derriere.

And we can’t talk about body transformation without confronting one core truth: you can’t out-exercise a bad diet.

This principle has become something of a mantra in wellness circles, and it’s largely backed by science. According to Women’s Health, up to 80% of our health outcomes — from body composition to energy levels — are linked to what we eat. Exercise is powerful, no doubt. But if your plate is full of nutrient-deficient foods, even the best workout plan won’t get you far.

The glute diet isn’t a miracle, but it is a thoughtful nutritional strategy.

Both Vogue and Women’s Health highlight an interesting feature of this diet: its focus on skin firmness. That’s not typically front-and-center in muscle-building conversations. Yet it matters. Collagen-rich foods, like bone broth or marine collagen supplements, may help reduce skin sagging and enhance tone, especially in areas like the glutes where fat and muscle meet.

This plan champions water like it’s an elixir — and rightfully so. Proper hydration helps reduce bloating and water retention, a common complaint especially around the hips and thighs. It also aids in digestion and delivers nutrients where they’re needed most.

But Can You Really Build Glutes on a Diet?

Now here’s where it gets tricky. Building muscle requires fuel — not just protein, but carbs too. If you’re eating at a calorie deficit (meaning you burn more than you consume), your body doesn’t have enough to build anything. You may lose fat, sure. But adding mass? That won’t happen unless your body is in an anabolic (muscle-building) state.

As Vogue rightly points out, this is where the glute diet feels a bit contradictory. Many of its sample meal plans hover just below maintenance calories — good for toning, not so great for growth. If you’re serious about developing those muscles, especially through resistance training, you’ll need to eat in a slight surplus and prioritize post-workout nutrition.

Final Thoughts: It’s Not Just About the Glutes

What started as a catchy phrase — “the Glute Diet” — turned out to be much more than a viral fitness trend. It’s a holistic approach that blends smart nutrition, strategic strength training, and mindful self-care to support not just a sculpted backside, but a stronger, more energized you.

The Glute Diet: What to Eat For Your Best Buns Yet | Vogue

The truth about the viral ‘Glute Diet’ – and what it really takes to build a bigger bum

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