Name: Mary Worley
Hometown: Bellevue, WA
Number of years as a personal trainer: 9
Number of years at the Bellevue Club: 7
Certifications/Degrees: National Strength and Conditioning Association certified personal trainer (NSCA-CPT), Heartzones, Bachelor of Arts degree from University of Washington
Area of Expertise: special populations, seniors, weight loss
What can clients expect out of a training session with you? Clients can expect that I will be really focused on their needs, abilities and limitations and meet them where they are at.
What is your own greatest physical or fitness-related accomplishment? Losing 60 pounds last year and doing it the old fashioned way: smarter food choices and lots of moderate cardio.
What is the most rewarding part about being a personal trainer? The connections that I make with people and being able to teach them something that will carry over and improve the quality of their life on a daily basis.
What is your No. 1 piece of advice for people who have a fitness goal, whether it is to lose 10 pounds or complete an Ironman? It’s about consistency and habits over the long haul, not an unsustainable blitz that might set your body up for injury or illness. Also, it’s all about mind games. You need to take the mental energy you were spending thinking of reasons you can’t do it today and put it toward finding reasons to get it done. Identify your mental barriers and find creative ways to neutralize them.
What is one fitness-related misconception that drives you crazy? That more intensity is always better. It is important to push yourself but also to honor your limitations. If you go so hard that your knee hurts for the next week, you are less likely to build the long-term habit. Sometimes that takes finding new modes of exercise as we age and letting go some of the competitive vibe.
What is your favorite song/artist to workout to? When I’m doing longer steady state cardio you can’t beat P!nk. Probably my favorite slog-it-out-end-of-a-spin-workout-hill-climb or jogging song (I don’t go fast enough to call it running) is Eminem “Till I Collapse.” That just says it all right there!
What is your favorite pre-workout nutritional routine? I like to eat a little something about 45 minutes or so before a workout. I usually try to time my morning snack of an apple or a couple clementines and almonds so I have that energy to work from.
What is your favorite post-workout recovery meal? I bring half a sandwich with Dave’s Killer bread, a slice of Trader Joe’s low sodium turkey breast, a slice of Trader Joe’s light Muenster cheese and a handful of organic spinach. I usually eat within a half hour or so of an intense cardio workout and before I go home so I’m not getting in the front door hungry. That is a recipe for disaster.
What is the one thing you find yourself repeating over and over again to clients? Listen to your body and be good to it. If you really understand and feel what you are trying to do, you will be better able to carry that over into regular life on your own.