{"id":113749,"date":"2016-12-03T11:47:58","date_gmt":"2016-12-03T16:47:58","guid":{"rendered":"http:\/\/kingston12.net\/?p=113749"},"modified":"2022-11-21T17:56:51","modified_gmt":"2022-11-21T22:56:51","slug":"getting-out-of-your-comfort-zone","status":"publish","type":"post","link":"https:\/\/kingston12.net\/2020\/2016\/12\/03\/getting-out-of-your-comfort-zone\/","title":{"rendered":"Getting Out of Your Comfort Zone"},"content":{"rendered":"<p>Recently, while attending a <strong>Zumba<\/strong> Class, I overheard a group of ladies talking about the challenges they faced trying to lose weight. One lady mentioned that she does Zumba 5 days a week but still could not see any results. Another confessed that she felt her diet may not be the best, especially because she sometimes consumes a large meal after a late evening Zumba class. Their stories are not uncommon. \u00a0Millions of people struggle with their weight. In fact the <strong>Center for Disease Control and Prevention<\/strong> in the United States reported in June 2015 that more than one-third 34.9% (78.6 million) of U.S. adults are obese. The website <a href=\"http:\/\/www.businessinsider.com\/the-10-fattest-countries-in-the-world-2014-11\" target=\"_blank\" rel=\"noopener noreferrer\">www.businessInsider.com<\/a> also recently reported that Americans were among the top ten fattest countries in the world. Others were <strong>China<\/strong>, <strong>India<\/strong>, <strong>Russia<\/strong>, <strong>Brazil<\/strong>, <strong>Mexico<\/strong>, <strong>Egypt<\/strong>, <strong>Germany<\/strong>, <strong>Pakistan<\/strong> and <strong>Indonesia<\/strong>. &#8212; leaving many to wonder what these countries have in common. Is there a correlation between \u201cdevelopment\u201d and a steady increase in weight gain in these countries in recent decades?<br \/>\nThere are many factors that can contribute to weight gain, from increased stress, medical reasons, or perhaps a more sedentary lifestyle. Another reason that people may not typically think of is NOT having a more diversified fitness portfolio, especially since our bodies tend to adapt to exercises. For example, the first time you attempt to run a half mile will probably be very challenging. However, by the 20th time, it gets much easier. Hence, as you become used to a particular type of exercise, it becomes easier, less challenging, and less effective. This is why it\u2019s important to mix things up.<br \/>\nAnother thing to keep in mind is \u201cCalories In, Calories Out\u201d. As for the second lady that I reference earlier, if what she does is continue to consume more calories at meal time than she is burning, and at the same time, she does not incorporate weight training into her fitness program, then she will continue to be far away from her weight-loss goals.<br \/>\nBottom line: Diversify your fitness portfolio by changing things up! Options include: trying different forms of cardio, use split routines when working out (back and biceps on one day, chest and shoulder on another, and legs on a different day). You can also simply make a change to your weight and\/or repetition. Most important, manage your calories intake as best as you can.<br \/>\n______________________________________________________________________<br \/>\n<img loading=\"lazy\" decoding=\"async\" class=\" wp-image-113750 alignleft\" src=\"http:\/\/kingston12.net\/wp\/wp-content\/uploads\/2016\/09\/Renna-on-ledge-in-Boston-336x223.jpg\" alt=\"renna-on-ledge-in-boston\" width=\"278\" height=\"157\" \/><em>Contributor Renna Reddick is a certified nutrition specialist, personal trainer and group fitness instructor. Certifications include: National Association of Sports Medicine (NASM), National Federation of Personal Trainers (NFPT) and Aerobics, Fitness Association of America (AFAA) Group Fitness Instruction, and NFPT Nutrition Specialist<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recently, while attending a Zumba Class, I overheard a group of ladies talking about the challenges they faced trying to lose weight. One lady mentioned that she does Zumba 5 days a week but still could not see any results. Another confessed that she felt her diet may not be&hellip;<\/p>\n","protected":false},"author":1,"featured_media":114015,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[68,81,634,140,216,217,230],"tags":[245,263,364,462,476,514,600,601],"class_list":["post-113749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-contributors","category-fitness-health","category-healthwatch","category-renna-reddick-contributors","category-the-mind-and-body-corner","category-yoga","category-zumba","tag-afpt","tag-asaa","tag-fitness","tag-nasm","tag-nfpt","tag-renna-reddick","tag-yoga","tag-zumba"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/kingston12.net\/2020\/wp-content\/uploads\/2016\/09\/yoga-feature-1.png","jetpack-related-posts":[{"id":114328,"url":"https:\/\/kingston12.net\/2020\/2017\/04\/07\/ikaya-writing-her-name-across-many-hearts\/","url_meta":{"origin":113749,"position":0},"title":"IKAYA: Writing Her Name across Many Hearts","author":"Sydney","date":"April 7, 2017","format":false,"excerpt":"The reggae music industry is heavily male-dominated.\u00a0 Throughout the years female artists like Judy Mowatt, Marcia Griffiths, Rita Marley and Carline Davis are among the very few that became \u201chousehold\u201d names.\u00a0 Today there is a new group of female artists who have kicked the door wide open. Artists like Alaine\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/kingston12.net\/2020\/category\/articles\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/kingston12.net\/2020\/wp-content\/uploads\/2017\/04\/ikaya-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/kingston12.net\/2020\/wp-content\/uploads\/2017\/04\/ikaya-1.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/kingston12.net\/2020\/wp-content\/uploads\/2017\/04\/ikaya-1.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":114320,"url":"https:\/\/kingston12.net\/2020\/2017\/04\/07\/ten-ways-to-help-strengthen-the-knees-and-reduce-knee-pain\/","url_meta":{"origin":113749,"position":1},"title":"Ten Ways to Help Strengthen the Knees and Reduce Knee Pain","author":"Sydney","date":"April 7, 2017","format":false,"excerpt":"Anti-inflammatory Foods Inflammation can be the cause of pain and weakness of knees. It is very important to include in your diet foods which are anti-inflammatory such as turmeric, walnuts, ginger, spinach, avocados, blueberries, sweet potatoes, tart cherries, olive oil, and salmon. Make sure to avoid inflammatory foods as white\u2026","rel":"","context":"In &quot;Articles&quot;","block_context":{"text":"Articles","link":"https:\/\/kingston12.net\/2020\/category\/articles\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":114240,"url":"https:\/\/kingston12.net\/2020\/2016\/12\/06\/gone-too-soon-reggae-music-fraternity-losses-in-2016-part-ii\/","url_meta":{"origin":113749,"position":2},"title":"Gone Too Soon: Reggae Music Fraternity Losses in 2016 Part II","author":"Sydney","date":"December 6, 2016","format":false,"excerpt":"Vandelin \u201cVonnie\u201d Mcgowan (Arscott), PhD, OD \u00a0 Vonnie McGown, died in Miramar, Florida on August 18, 2016. Vonnie\u2019s contribution to promoting Jamaican culture and advancing Jamaican causes in the USA, as well as her selfless work on behalf the less fortunate in Jamaica is now legendary. She is credited as\u2026","rel":"","context":"In &quot;Artists&quot;","block_context":{"text":"Artists","link":"https:\/\/kingston12.net\/2020\/category\/artists\/"},"img":{"alt_text":"vonnie-mcgowan","src":"https:\/\/i0.wp.com\/kingston12.net\/2020\/wp-content\/uploads\/2016\/12\/Vonnie-McGowan-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":113694,"url":"https:\/\/kingston12.net\/2020\/2015\/06\/03\/wifi-radio-going-from-24-stations-market-to-24000-stations-worldwide\/","url_meta":{"origin":113749,"position":3},"title":"WIFI RADIO: Going from 24 stations to 24,000 stations (Worldwide)","author":"Sydney","date":"June 3, 2015","format":false,"excerpt":"Internet (WIFI) radio has actually been around since the mid-90s. The streams were usually available at the broadcaster's website (similar to kingston12.net). Theses audio streams were broadcast from all around the world, and all within easy reach via your desktop or laptop computer. Thus listeners who use to have a\u2026","rel":"","context":"In &quot;Technology&quot;","block_context":{"text":"Technology","link":"https:\/\/kingston12.net\/2020\/category\/lifestyle\/technology\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/kingston12.net\/2020\/wp-content\/uploads\/2015\/06\/grace-digital-wireless-hi-fi-internet-radio-tuner-featuring-pandora-and-npr-gdi-irdt200_109740_-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":113757,"url":"https:\/\/kingston12.net\/2020\/2016\/12\/03\/converting-your-old-bose-sounddock-or-any-30-pin-player-to-bluetooth\/","url_meta":{"origin":113749,"position":4},"title":"Converting your Old BOSE Sounddock (or any 30 Pin) Player to Bluetooth","author":"Sydney","date":"December 3, 2016","format":false,"excerpt":"Three or four years ago one of the hottest portable audio items one could have was the BOSE SoundDock Portable Digital Music Player \u2013 Series III. It has a docking \u201cstation\u201d that allow you to load your music library on your IPhone, IPod, IPad or any other music player and\u2026","rel":"","context":"In &quot;Technology&quot;","block_context":{"text":"Technology","link":"https:\/\/kingston12.net\/2020\/category\/articles\/technology-articles\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/kingston12.net\/2020\/wp-content\/uploads\/2016\/09\/Xtreme-1-1.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":114269,"url":"https:\/\/kingston12.net\/2020\/2017\/01\/06\/kingston12s-top-fifty-50-reggae-songs-for-2016\/","url_meta":{"origin":113749,"position":5},"title":"Kingston12&#039;s Top Fifty (50) Reggae Songs for 2016","author":"Sydney","date":"January 6, 2017","format":false,"excerpt":"Song Title Artist\u00a0\u00a0\u00a0 Label \u00a0 Rise Up (Ft. Taffari) \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Anthony B \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0Minor7Flat5 Stay With Me\u2026","rel":"","context":"In &quot;Chart Toppers&quot;","block_context":{"text":"Chart Toppers","link":"https:\/\/kingston12.net\/2020\/category\/chart-toppers\/"},"img":{"alt_text":"2016 Top 50 Reggae Songs","src":"https:\/\/i0.wp.com\/kingston12.net\/2020\/wp-content\/uploads\/2015\/05\/k12_top50-1.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]}],"jetpack_sharing_enabled":true,"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/posts\/113749","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/comments?post=113749"}],"version-history":[{"count":1,"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/posts\/113749\/revisions"}],"predecessor-version":[{"id":114909,"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/posts\/113749\/revisions\/114909"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/media\/114015"}],"wp:attachment":[{"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/media?parent=113749"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/categories?post=113749"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/kingston12.net\/2020\/wp-json\/wp\/v2\/tags?post=113749"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}