SPORTS

‘Be good to yourself’

Judi Schreyer leads an outdoor exercise class at the Scripps Ranch Swim & Racquet Club. (courtesy of Judi Schreyer)

‘Be good to yourself’

This is the second of a two-part series about Scripps Ranch exercise instructor Judi Schreyer and her advice for those who struggle with their workout routines. 

Judi Schreyer is a fitness instructor who approaches exercise with a special understanding of her students and the trials some face as they meet their individual challenges trying to get in shape or stay fit. Everyone must face their exercise demons. Schreyer not only knows how to train physically, she seems to have answers to dealing with these very human mental and emotional challenges to exercise. 

It’s as if she is preaching the Zen of exercise.

  • Be realistic.
  • Start slow.
  • Do everything in moderation.
  • Set weekly goals.
  • Reward yourself.
  • Be good to yourself.

Here is more of her advice:

Judi Schreyer

What do you tell people who had a good routine going, stopped and now are trying to get started again?
“You need to be realistic about what you’re going to be able to do. If you think you’re going to be able to — after not having worked out for a while — go out and run for 10 or 15 minutes, it’s probably not realistic. What might be more realistic is that you say, ‘I’m going to go out for 15 minutes and I’m going to run when I can, and walk when I can’t. Then, when I feel like I can breathe again — (when I can) say my first and last name, carry on somewhat of a conversation — then I’m going to start to run again.’”

What do you tell those who want to exercise, but can’t find the time?
“If you really want it, you have to find the time for it. You have to make the time somewhere. There is time everywhere. It’s just a matter of, ‘do you really want it?’ It might mean getting up half an hour earlier in the morning.”

What about those who can’t stay with an exercise program?
“Get a buddy to work out with you. People who have a workout partner to commit to, to help coax them out of bed in the morning, to take that walk or to go at lunch or after dinner, are more likely to keep working out. Maybe it’s a group class. Try out a bunch of different classes. If something you are trying isn’t working, then go try something else.”

What if someone has tried an exercise program for a few weeks, but is not seeing any results?
“Do not expect changes overnight. You probably didn’t get into your current condition overnight and you’re not going to change it overnight either. It definitely takes 21 days, they say, to create a habit, so you need to give a new exercise routine at least 21 days.

“Are you really eating well? Not that you have to eat perfectly. I mean my favorite foods are pizza and dark chocolates, which I eat on a weekly or daily basis. But everything has to be done in moderation. So, if your diet is fairly decent, you’re getting a mix of the things you need, then maybe you need to change off you’re routine. I would change up an exercise routine every three months anyway, especially if you’re not seeing any kind of results.”

How does someone stay motivated when they don’t really like to exercise?
“Be good to yourself, set a weekly goal for what you want to do. It might be, ‘I want to just workout three days this week.’ Start slow, make your goals achievable and reward yourself — not with a food item. Food is not a good reward. Buy yourself a new scarf or something. Treat yourself to something that you’ve been wanting.”

What happens if working out brings on a bigger appetite?
“You need to make sure you’re eating the right thing. Have you eaten the fruits and vegetables you’re supposed to be eating every day?”

Judi Schreyer enjoys a healthy walk in the mountains. (courtesy of Judi Schreyer)

Should women stop exercising when they become pregnant?
“If you were exercising when you became pregnant, it is totally safe to continue exercising, but you might need to realize that the type of exercise you were doing might not be what you’re able to do now. I just found within a couple of weeks of being pregnant I just didn’t feel like running. I just could not get oxygen and I don’t know why, and I just started walking and I continued to do some weights. … My doctor said it was fine. That’s the first thing — clear anything with your doctor. You’re not going to start a new exercise regimen if you weren’t working out before you were pregnant. If it still feels good, you can still do it, other than those things that your doctor advises you not to do. If anything doesn’t feel right, for any exercise, then don’t do it. You’ve got to find something else. Or if you start to do something and you don’t like it, try another activity. Maybe that activity wasn’t for you.” 

Schreyer has been leading fitness classes for about 24 years, and has taught yoga for 10 years. She once worked as the exercise director of the Berkeley “Y.” Schreyer has a Master’s in P.E. and taught physical education classes at a middle school in Massachusetts before moving to San Diego. Now she has two sons attending Jerabek Elementary School and volunteers to teach P.E. there. She also teaches indoor cycling, muscle conditioning and yoga at the Scripps Ranch Swim & Racquet Club. She recently gained her certificate in Metafit, a high intensity interval training workout (HIIT).

Schreyer will be expanding her repertoire of fitness classes soon. She will begin offering kids yoga at Jerabek in the fall. She also hopes to offer some yoga classes and Metafit classes in the park once school starts. Those interested may contact Judi Schreyer at judim19@yahoo.com.

486 thoughts on “‘Be good to yourself’”

  82. Trusted. Clean. Guaranteed. The JAN-PRO Cleaning & Disinfecting system delivers measurable results for a variety of industries and budgets through quality products, innovative technology, and personal accountability. With JAN-PRO Cleaning & Disinfecting, you can expect a consistent clean from the same reliable team. Say Goodbye to Your JunkJunk Removal Contact:Price Cleaning Services Omaha for an estimate or to learn more about our waste removal services. Based in Baltimore, Green Apple Cleaning offers affordable residential cleaning, commercial cleaning, office cleaning, and janitorial services throughout Maryland, DC, and Virginia. For a free cleaning estimate or to schedule a maid service, feel free to contact us at 410-631-7070. Looking for the best office cleaning team in New York? You’ve come to the right place. With offices in NYC, Queens, and Staten Island, we’re the area’s go-to resource for professional commercial cleanings. Contact us today or request a free estimate and let’s connect. https://commonissues.in/community/profile/jamel96m7601764/ There is only one way you can get the best Commercial Cleaning Company San Diego – by looking at their reviews. And we are not just talking about the hand-picked ones you can find listed on their website. You need to dig deep on Google to find several third-party websites that allow consumers to voice their opinion. The best websites are the ones that do not allow a company to filter and delete negative reviews. An amazing company will use those reviews as an opportunity to engage with that dissatisfied customer so they can make everything right. All of our professional cleaning staff are trained with industry-leading best practices to ensure your home and office are safe and sanitary after every visit. As one of the most profitable commercial cleaning businesses in the United States, AS Total Cleaning has been one of the leading professional disinfection providers in Florida throughout the COVID-19 pandemic. The janitorial company is trained and certified in performing hospital-grade environmental services at public and commercial facilities.

  94. Why you should avoid offshore casino sites: A Step-by-Step Guide to Build a Minimum Viable Product (MVP) Subsequent to choosing to foster another software product, the following… Those who want to try before they put up their hard-earned cash can play free games on demo versions or apps. Mobile gaming has become an established part of the online gambling experience with a great choice of game types fully-optimized on mobile. Call 1800 262 376 for advice and support, 24 hours a day, seven days a week. It’s anonymous, confidential and free. Another way to prevent getting this page in the future is to use Privacy Pass. You may need to download version 2.0 now from the Chrome Web Store. Try The Top UA Gambling Site Now! All Slots Casino is a Canadian online gambling portal. Also, it is a member of the Fortune Lounge Group of casinos. Moreover, the group has a license from Malta Gaming Authority. In addition, the license number is MGA B2C 167 2008. What is more, slots online casino has an approval mark from eCOGRA. So All Slots online casino is one of the most responsible gambling casinos. Likewise, it has fair play and safe payments. All Slots Casino platform began in the year 2001. Therefore it has been around for 20 years. http://gregorylaod097642.webbuzzfeed.com/14845497/luckstars-no-deposit-bonus TL:DR: Players should mostly consider their location, outside or inside Ontario. PS is actively working to secure a license in Ontario. We recommend their licensed offering when it will be available. Players should also familiarize themselves with Pokerstars previous operations in Canada to make an informed decision considering risks and opportunities. Read 26 more reviews about PokerStars If you choose to play online, there are some general guidelines that can help make your playing experience safer, and reduce the risk of problems occurring: PokerStars daily hosts a lot of tournaments, where the buy-ins exceed 1 000 000 of play chips. To collect a comparable amount of play money, you need to spend a lot of time. However, it is much easier to walk through this way by acquiring play chips for money.

  134. Video Poker: Jacks or Better, Double Double Jackpot Poker, All American, Joker Poker, Aces and Eights, Double Double Bonus Poker, Bonus Deuces Wild, Bonus Poker Deluxe, Sevens Wild, Deuces Wild, Bonus Poker, Double Bonus Poker, Double Jackpot Poker, Loose Deuces. Sign up for a Play Up Sportsbook account Let’s see. Why would you consider trying a new casino such… Redirecting… With this great casino bonus you can play any of their online slots, or any of the other Club Player online casino games they offer, including video poker, keno, blackjack, craps, roulette, baccarat and more! In all, there are more than 120 free casino games to play. Free chips bonus code at Club Player Casino Club Player Casino suggests more than one hundred games to select. There are free daily competitions.  http://rafaeljbpe208754.bloggactif.com/16252752/blackjack-odds-table “The legendary Megaways mechanic added a new dimension to the franchise when it was first introduced back in 2019, while The Big Catch version introduced a different take on Free Games with more ways to win big. With Fishin’ Frenzy: The Big Catch Megaways, players get the best of both features to reel in huge wins! Similar Themed Games with Fishin’ Frenzy With a wonderful Free Spins round available, you could possibly net huge cash prizes as your friendly fisherman ‘reels them in’. Grab your rods and get ready to reel in some winnings with Reel Time Gaming’s Fishin’ Frenzy Megaways slot. Catch all the fish on the screen and you could be in for a BIG WIN. Enjoy free games, free spins and bonus rounds as you’re floating around on the sea looking for your ship to come in.

  157. Bu anne kapalı bir yük Telsev pornosunu izle. 300.000+
    videoluk porno arşivi ile hizmetinizdeyiz, kaliteli porno
    seyretme adresiniz. 7 321.590 Video. KATEGORİLER ARA CANLI CANLI.
    Üzgünüz bu video silinmiş! Benzer Videolar. 15:17.

  165. Renkli gözlere sahip olan liseli kız çok iştahlı bir şekilde oral seks
    yapıyor. Sex Filmi ️ Porno Film ️ Sikiş Videoları Sex
    Filmi ️ Porno Film ️ Sikiş Video, Porno video, Porn, Seks filmleri, Pornohub ve Xhamster ile
    Brazzers Giibi Ünlü Porno yapımcıların Sex Videolarını Ücretsiz Reklamsız Sınırsız İzle.

  178. Liseli öğrenci pornosu Porno filmleri izle ️⭐ liseli öğrenci pornosu sikiş porn kategorimizde ️ pornoseverler için ⭐liseli öğrenci pornosu sex porno filmi yüklenmiştir,
    liseli öğrenci pornosu en iyi kalitede full 4k liseli öğre.

  248. Read information now. Definitive journal of drugs and therapeutics.
    ivermectin 3
    Some are medicines that help people when doctors prescribe. Read information now.

  264. “Anyone who traffics psilocybin, specifically those who contribute to violence and organized crime, could face arrest and charges,” said VPD.  After significant growth last year, the psychedelics industry began 2022 with news of the instatement of Health Canada’s highly anticipated amendments to the Special Access Program (“SAP”). These changes now permit physicians to request access to psychedelics for eligible patients. This comes after developments in the past year both in terms of public opinion shifting in support of psychedelics and the navigation of Canada’s existing regulatory regime to allow access to psychedelics in limited circumstances through an exemption granted by the Minister of Health. Each of these developments is discussed in turn below. SOURCE Mind Cure Health Inc.
    https://spark-wiki.win/index.php?title=Micro_dosing_psilocybin
    1) What are the side effects, if any?2) Are there any nasty withdrawal symptoms? and3) Even if researches have shown that microdosing is not physiologically addictive, what about mental dependence? Along with other psychedelics such as ayahuasca and iboga, psilocybin is an increasingly hot topic. It’s found in various “magic mushroom” species, typically in the Psilocybe genus. So what’s all the hype? “Magic mushrooms” are mushrooms that contain hallucinogens – usually psilocybin and psilocin. Taking magic mushrooms may cause you to see, hear or feel things that are not there, or to experience anxiety, fear, nausea and muscle twitches accompanied by increased heart rate and blood pressure. In some cases, the consumption of magic mushrooms can lead to “bad trips” or “flashbacks”. While it is certain that more research is necessary to determine how best to utilize psilocybe mushrooms and the active ingredient psilocybin, many potential uses have been proposed and experiments conducted. Among those include the treatment of addiction, depression, and end-of-life mood disorders. Throughout this paper, we will review and discuss studies conducted that test psilocybin’s potential ability to treat these ailments. By assessing these areas of medicine and contrasting the current treatment options with psilocybin-assisted therapy, we aim to determine how efficacious these new methods are. In addition, we will consider the secondary effects and adverse effects of all treatment options for a more holistic review.

  376. The bonuses as outlined in the above tablre are not exclusive to mobile bingo sites in Ireland; you can also claim them on the desktop version of the site. However, you can use the bingo bonus funds interchangeably, regardless of which hardware you are using. For more mobile options check out the review of the top Ireland mobile casinos. Bingo sites with a no deposit bonus are largely a thing of the past. This is because the UKGC and the UK Government decided to tax bonuses, which made them economically not viable for gambling companies. That being said, there are plenty of websites that offer free games access with no deposit needed. Some of the most popular ones include 888 Ladies, Wink Bingo and Costa Bingo. Bingo bonuses play a key role in your online experience. Here, we provide information on the best bingo bonus offers for May 2023. Signup at our recommended sites to start earning free bingo bonuses. The below-covered sites are the best, with great bingo and slot games, multiple promotions, exclusive bingo offers, and endless ways to win.
    https://wiki-site.win/index.php?title=Poker_marker_chip
    Black Widow slot is one of the most exciting casino video slots. Be sure you’ll spend a few hours playing it, as it is really very interesting and not difficult to play. Don’t waste your time and dip in the chilling black world at SlotsUp for free. • Bonus Jackpot On The Black Widow Slot Machine! • • TheBigJackpot • The Raja scores a bonus jackpot on The Black Widow Slot machine for over 45 HUNDRED dollars at The Lodge Casino in Black Hawk, CO. Scott aka “The Raja” likes to go gamble every week and With all the features, exquisite graphics and design elements, and a very interesting theme, Black Widow is the kind of slot that will keep you in front of the PC or phone for quite some time. Play it right now and win big! The Black Widow online slot game was developed by IGT in 2011. It is a five-reel slot machine with 40 fixed paylines. This game offers several unique features, such as the web capture feature and the super stacks feature, along with free spins and a x1,000 bet multiplier.

  469. Rocky Slots – Rocky is arguably the most popular slot machine to have been released by Konami. As a matter of fact, the company holds the rights to the film franchise as well as all the merchandise related to it, including slots and other gaming and gambling products. No matter where you come across a Rocky game, Konami is the company that holds the license for the product. Konami slots is the fourth most popular casino game company in the slot industry known to provide nothing but the best of fan-favorite pokies. They mainly design slot games for casino fans to help them entertain themselves. But players who love to gamble can still place bets with real money on the Konami slot games. They are fully secured and fairly designed to always roll the lines with random volatility. Every player has an equal chance of winning the bets.
    https://www.comfortdentalbd.com/2021/12/30/onlajn-kazino-vulkan-pobeda-4155/
    Itulah pelayanan yang bisa kami berikan untuk anda para pemain judi slot online dengan begini kami harap kalian semua tidak memiliki kendala saat melakukan deposit. Dan juga kami harap akan ada terus pembaruan agar bisa terus memanjakan member-member kami. Jadi tunggu apa lagi segeralah mendaftar dan rasakan bonus kemenangan jackpot yang besar dari situs OSG777. SquidGaming Situs Daftar Judi Slot OSG777 Terpercaya Permainan judi online Slot OSG777 memang cukup menjanjikan, dan banyaka juga orang yang mulai tertarik ingin bermain. Bagi yang sebelumnya memang pernah main judi online, melakukan pendaftaran pasti bukan menjadi hal yang sulit dilakukan. Sebab sebenarnya cara Daftar Slot OSG777 Online sendiri memang sangatlah mudah untuk dilakukan. Namun tetap saja, pemain pemula pasti beda dengan pemain lama karena pengalaman mereka tidak sebanyak para langganan judi ini. setidaknya, tetap saja akan dibutuhkan panduan agar bisa mendaftar dengan mudah, dan mengerti dengan tata cara bermain judi Slot OSG777 online yang benar.

  481. First of all I want to say great blog! I had a quick question which I’d
    like to ask if you do not mind. I was curious to find out
    how you center yourself and clear your thoughts prior to writing.
    I’ve had difficulty clearing my thoughts in getting my thoughts out.
    I truly do take pleasure in writing however it just seems like the first
    10 to 15 minutes are usually lost just trying
    to figure out how to begin. Any ideas or tips? Many thanks!

  483. I constantly emailed this website post page to all my contacts, since if like
    to read it afterward my contacts will too.

  484. Hello i am kavin, its my first occasion to commenting anywhere,
    when i read this paragraph i thought i could also make comment due to this brilliant
    piece of writing.

  485. Incredible! This blog looks exactly like my old one!
    It’s on a entirely different topic but it has pretty much the same page layout and design. Wonderful choice of colors!

  486. Woah! I’m really digging the template/theme of this site.
    It’s simple, yet effective. A lot of times it’s very hard
    to get that “perfect balance” between user friendliness and appearance.
    I must say you have done a superb job with this. Also, the blog loads extremely fast for me on Internet explorer.
    Outstanding Blog!

Leave a Reply

Your email address will not be published. Required fields are marked *