Five-Day Walk-At-Home Workout Challenge

Home Fitness Workouts for Beginners and Seniors

Welcome to EMPOWERED, a free 5-day home walking challenge designed to help you improve strength, boost balance, and reduce stress in just 10 minutes a day! This program is perfect for beginners, seniors, and anyone seeking a simple, effective way to stay active and consistent with their fitness goals.

I hosted this walking challenge on YouTube starting January 1, 2025, but you can get started anytime you are ready. Be sure to bookmark this page so you can return to it each day. Also, subscribe to my YouTube channel so you never miss a video. I publish new workout and healthy-living videos each week.

As a nurse and yoga teacher, I’ve worked with hundreds of clients, helping them stay active, healthy, and strong through small, consistent steps. This challenge is built around a simple but powerful goal: walk 10 minutes daily for 5 consecutive days. By the end, you’ll feel energized, accomplished, and ready to continue prioritizing your well-being.

What to Expect:

• Daily 10-minute walking workouts
• Inspiring mantras to keep you motivated
• Tools to promote mobility, balance, and active aging
• Low-impact (knee-friendly) home fitness for all ages and levels

Details:

• Be sure to bookmark this page so you can come back to it each day!
• Click the videos below for 5 days of home walking workouts.

EMPOWERED-Your 5-Day Walking Journey Begins Today! | Day 1

I Am Inspired

Welcome to the first day of Your 5-Day Walking Challenge, this is Day 1. Our mantra for this walk is I AM INSPIRED.

Take a second to finish this sentence: I am inspired to: (you fill in the blank).

I’ll go first: I am inspired to create positive change, to try something new, to take care of my body and mind in a healthy way that brings me joy.

I am also inspired by you, my friend! Showing up is the hardest part and guess what, you’re here. You made it! Now all you need to do is slip on your sneakers, grab some water, and let’s get started.

Press play and let the fun begin!

EMPOWERED-Your 5-Day Walking Journey | Day 2

I Am Strong

Today’s mantra is I AM STRONG. 💪 Say it out loud…say it so others hear you, feel it in your bones. You are strong, you are powerful, and you can do anything you set your heart and mind to do.

Yesterday, we learned the four basic moves to home walking. Today we are going to incorporate weights and focus on strengthening the upper body and core.

If you have a set of light to medium weights (1-5 pounds), grab them now. If you don’t have weights, absolutely no worries at all! You might want to grab a weighted object, like a couple of cans of green beans.

Let’s make it happen today.

EMPOWERED-Your 5-Day Walking Journey | Day 3

I Am Powerful

Today is the Hump Day of our walking journey. Way to show up for yourself and show up for those around you that you inspire. Today’s mantra is I AM POWERFUL. I want you to know, you can do anything you set your mind to do. Most people won’t show up for day 3, but you did-you’re here and that speaks volumes.

You are powerful, you are determined to stick with the goal you set for yourself.

Be bold, be powerful, be the unstoppable moving train that you are.

Ready.....set....go!!!!!!!!!!!!!!!!

EMPOWERED-Your 5-Day Walking Journey | Day 4

I Am Balanced

This is day 4 of our walking journey and the mantra today is I AM BALANCED. We’ll incorporate some moves that I teach my yoga students. But don’t let the word YOGA throw you off. Yoga is not about handstands and pretzel-like contortions. The term yoga means “yoke” or “unite.” In practice, we learn to unite our breath, mind, and body. We also unite with practitioners all over the world, past, present, and future as we explore this ancient practice that teaches balance, discipline, and self-exploration.

Get ready to have fun today as we play with our balance and explore on day four!

Great job showing up today.

EMPOWERED-Your 5-Day Walking Journey | Day 5

I Am Unstoppable

It’s Day 5-a day of celebration!! Today’s mantra is I AM UNSTOPPABLE. Do you feel that momentum, that positive shift you’ve created in this world? I sure do. How powerful it feels set a goal and make it happen!!

But my friend, our journey together does NOT stop here…this is just the beginning. This year I have BIG plans to help you reach your wellness goals. I’m here to guide you to the next level in your wellness and I encourage you to invite those you care about to join in. There's the old saying, “If you don’t make time for your wellness, you’ll be forced to make time for your illness.”

It’s our duty as human beings to be in charge of our health. No one can do it for you. You got to put in the work to get the good out of it.

This path can be a bit bumpy and uncomfortable, but if it was easy, everyone would do it, right? You got to be willing to put in the hard work to get the incredible benefits. I know you have it in you, look how far you’ve come in just 5 days!

I’m proud of you, Charlie’s proud, and I sure hope you’re proud of yourself!!

Click play and let’s shoot for the stars today, settle for nothing less.

This challenge was made with love. 💕

❤️ WELCOME!

Hi! I’m Emily.  As a Registered Nurse, yoga teacher, and woman's health advocate, I help women transform their lives with low-impact, accessible workouts, heart-centered guidance, and a supportive community. My mission is to empower you to feel strong, confident, and capable of handling anything life throws your way.  

I believe every woman deserves to feel her best every day of her life.  I'm here to show you how.