Mary Walters is a personal trainer and wellness coach, and founder of Mindful Form. Brooklyn is her home turf (who wouldn't want to live by Prospect Park?!). Her aim is to help others achieve their peak level of wellness, to teach the basics of building a fitness routine and empower them to make health a priority and fitness a part of their lives long-term.
Why do you like working with runners?
Runners are always a step or two ahead of the game. Part of my job is to help clients figure out what physical activities they enjoy doing (so they'll stick with it!)- runners already have it figured out. Rain or shine, hot or cold, inside or out, runners find a way to get it done one way or another. And they're not afraid to sweat!
If you could tell a runner one piece of advice, what would it be?
Spend some quality "down-time" time with your connective tissue! Although an incredible exercise, running is high impact and can be pretty tough on your body. To counter the wear and tear, restorative work must be a priority. Use dynamic stretches for warmup before a run; contract-relax, active-isolated and static stretching are all great options post-run. And be sure to take time during the week for targeted fascial work like MELTing, foam rolling and/or massage. Your body will thank you!
What is your go-to fitness activity and why?
Any time I can throw in an extra walk or run in-between clients, I will. But I get bored easily, so I need to mix things up as much as possible. I'm always a sucker for a good, creative circuit training session- I grab a few random pieces of equipment (or none at all), choose 2-3 body parts to focus on, throw in a healthy dose of cardio bursts (like jump rope, burpees, or sprints), and I have myself a very efficient, very challenging, and very rewarding workout!
What is your favorite post workout meal?
I'm usually commuting around the city from client to client, so I have to grab things on the go. My favorite pick-me-ups…. low-fat greek yogurt, a banana, and/or a LARA bar. A little fat, a little carb, a little protein. No mysterious ingredients.