Eating Intuitively

I had my first chat session with a NutriSystem counselor today.  It was incredibly easy.  I went to the NutriSystem website and found the Counseling section.  Within a few clicks, I was chatting with a counselor.

My issue was not a big issue, but the counselor did help me.  She was friendly and suppportive.  She “listened” intently while I chatted about my issue.  It was a really good experience.

Today, my hunger arrived early.  I ate lunch, and I was hungry an hour later.  I ate my afternoon snack.  It wasn’t long before I was hungry again.

When I’ve been in this same situation in the past, I usually went for whatever I could find.  This time I read the nutritional information on the muffins in the freezer, and I was shocked by the 280 calories per muffin (before butter spread)!

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

I stopped to think about the smart choices available to me, at least in terms of calories.  There wasn’t much in the pantry or the refrigerator, but there were some peas in the freezer.  I checked the calories, and they were certainly less than the muffin.  I made the peas, added a small amount of butter spread, and I enjoyed them.  I felt good.

Later, I decided to contact a counselor, because I wanted to know what they suggest for these situations.  The answer came quickly!  She told me I can have more salad vegetables (up to three servings).  I can also have sugar-free gelatin or light popcorn.  I’ve added both to my shopping list.

I’ve been reluctant to use the free counseling, because I didn’t want to admit a weakness.  For some reason, today I saw the free counseling as the expert source of staying on track with NutriSystem.  I thought a counselor would have the right answer quickly, and she did.

Not everybody has access to the free counseling offered by NutriSystem, but everybody needs a little support once in a while.  Trying to eat healthy all the time can be a challenge.  What do you when you need support?  Do you call someone or go to a group meeting?  Please share what you do in the Comments section below.

Breakfast:  NutriCinnamon Squares Cereal; Egg Whites; Cranberries, dried; Bread, oatmeal; Morning Coffee

Morning Snack:  Fish, baked or broiled; Cranberries, dried

Lunch:  Fettucini Alfredo; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  White Chocolate Chunk Cookie

Dinner:  Chicken Breast Patty; Tomato; Strawberries; Oil, canola, olive, peanut, safflower; Chickpeas, garbanzo beans, cooked; Bread, sourdough

Dessert:  Chocolate Peanut Butter Bar

Drinks:  Crystal Light; water

Exercise:  30 minutes with personal trainer.  I’ve reached my exercise goal for the week, and I am going on a hike tomorrow!

Pedometer:  ?

Saturday is the designated day for my weekly strength-building exercises, and today I began to evolve my weekly session by doing compound exercises exclusively. 

I met with the trainer at 7am, and he introduced me to several exercises.  There was only one that I had already been doing.  Well, it was not the exact same machine, but it was the same exercise.

The new exercises work many muscles at once, rather than focusing on just one muscle.  I want to do compound exercises, so I get the most out of my one-hour of muscle building.

The greatest thing about the compound exercises are that they, by and large, require control.  Instead of just moving a weight along a track, as with a machine, I often have to balance the weight.  With the bench press, I lifted the weight up and down, and I spent some effort keeping the bar in balance. 

I have another appointment with the trainer next week.

What is your experience with compound exercises?  If you look at your routine, how many exercises are isolation exercises, and how many are compound exercises?  Do you get more benefit from the compound exercises?

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

On another note, I called NutriSystem today and converted to NutriSystem Select.  It took a little bit of time and effort, but I should receive my first NutriSystem Select order sometime soon.  I’ll get the prepackaged food as I normally do, and I should get a delivery from Schwan’s in February.  I can’t wait to get the frozen foods!

Breakfast:  NutriFrosted Crunch Cereal; Egg Whites; Raisins; Bread, oatmeal; Morning Coffee

Morning Snack:  Crabmeat; Cherries

Lunch:  Hearty Minestrone Soup; Lettuce, green or red leaf; FF Dressing

Afternoon Snack:  BBQ Soy Chips

Dinner:  Three Cheese Pasta with Chicken; Bell Peppers, red or green, cooked; Strawberries; Oil, canola, olive, peanut, safflower; Pasta, cooked al dente

Dessert:  Chocolate Chocolate Chip Pudding

Drinks:  Crystal Light; water

Exercise:  60 minutes of strength building exercises.  I’ve completed 83.33% of my weekly exercise goal.  I’m going on a hike tomorrow for at least 90 minutes.  That’ll put me over my goal for the week.

Pedometer:  ?

Why do you go to the gym?  Do you go to spend time on the treadmill, stairmaster, or stationary bike?  Or do you go to build muscle with weight machines or free weights?  Could it be neither, and there are other things to do at the gym like socialize or play games like basketball, racquetball?

If your main objective is to build muscle and to reduce body fat, lifting weights is a great way to build muscle.  However, there are two types of strength-building exercises:  isolation and compound exercises.

As may be obvious, isolation exercises work one muscle.  For example, a bicep curl works the biceps.  Compound exercises work multiple muscles.  A push-up is a compound exercise that will work your biceps and several other muscles.

How do you decide when to do isolation or compound exercises?  Compound exercises are a great way to build muscle mass, and they may help you save time in the gym by working many muscles simultaneously.  If you would rather have big biceps, isolation exercises will work really well to do that.  Compound exercises may give you big biceps, but an isolation exercise will help you keep the focus on the biceps.

EatingIntuitively.com is a paid affiliate of Nutrisystem, Inc.

I have reviewed my list of weekly exercises at the gym, and I am now looking to eliminate isolation exercises.  I want to do more compound exercises, and I think that may involve some exercises off the machines.  I may use a barbell or the like that will require me to keep a little more control over the weight, and there may be a little more risk.  I have a session with a trainer on Saturday to figure it all out.

So, what kind of exercises do you at the gym?  Do you do all compound exercises?  Do you do all isolation exercises?  Do you do a combination of both?  Please share your routine in the comments.

Breakfast:  Cinnamon Swirl Granola Bar; Egg; Banana; Bread, whole-wheat; Morning Coffee

Morning Snack:  Crabmeat; Banana

Lunch:  Tomato and Corn Chowder; Mushrooms, raw; FF Dressing

Afternoon Snack:  BBQ Soy Chips

Dinner:  Pasta Fagioli; Broccoli, cooked; Mandarin Oranges; Oil, canola, olive, peanut, safflower; Couscous, cooked

Dessert:  Chocolatey Nougat Bar with Peanuts and Caramel

Drinks:  Crystal Light; water

Exercise:  none.  I worked late.  16.67% of weekly exercise goal is complete.

Pedometer:  ?