Stomach fat not budging? – Ab Workout

Does anyone else wish they could get rid of the extra fat on their stomach? Does anyone feel the motivation to do an ab workout one day and then the next day they lose that motivation?

I have never had abs that show. Of course, I know my stomach muscles are there but there is a layer of fat that covers them. Some days I feel so jung-ho to do some ab exercises but that motivation does not last very long and I’m back to feeling frustrated and hopeless.

However (!!!), after going to strengthening classes at my college’s gym I have found the perfect way to get that ab workout in without feeling like I have to plank all day long.

The workout is a total of 7 minutes consisting of 13 different ab exercises with 30 second intervals. Honestly, it is not a workout that can be done once a week. For results to eventually show this 7 minute workout has to be done everyday. Sometimes I do it even after I’m showered and in my PJs because I do not want to lose the routine.

So here it is:

30 sec – crunches (with knees bent and feet on floor)

30 sec – crunches (with legs in air and knees bent 90 degrees)

30 sec – reverse crunches (legs in air at 90 degree angle, crunch lower abs to push legs up)

30 sec – straight leg ups

30 sec – 6 in hold (raise legs 6 inches off the floor and HOLD for dear life)

30 sec – alternative heel touches

30 sec – russian twists (eventually had a hand weight to increase strength)

30 sec – sit ups (with knees bent and feet on floor)

30 sec – sit ups (with legs straight out and resting on floor)

30 sec – windshield wipers

30 sec – vertical toe touches

30 sec – scissors

1 min – plank (it is possible!)

I introduced this routine to some of my friends and we laughed and groaned throughout it all. Try doing it with a friend or a family member! But do not give up! Persistence will give you the results you want, just think of the goal and the bigger picture.


Beware of pH Levels in Your Diet- Part 2

After finding out I had acidic pH levels, I hit the internet to find out how to change my diet and what I was doing wrong.

According to my research, I found that common risks factors for acid reflux are:

  • eating large meals or lying down right after a meal
  • snacking close to bedtime
  • eating foods like tomato, garlic, onions, or spicy/fatty foods
  • drinking beverages like alcohol, carbonated drinks, coffee, or tea
  • smoking

So I don’t smoke or drink alcohol, coffee, or carbonated drinks, but I love tea and I would eat meals that consisted of tomatoes and spicy foods.

Acidic pH levels are 1.0 – 6.9. Alkaline pH levels are 7.1 – 14.0. And a neutral pH level is 7. My basic biology classes taught me this but I guess I didn’t realize how important it was and how it could affect my body. For example, if acid reflux is left untreated and without a change in diet or exercise, throat cancer can develop!!!

So all of this is great information but I needed to find out what I needed to do to fix my diet. Since most diets can cause unhealthy acidic pH levels, food was the first thing I needed to adjust.

Hours of research led to the understanding that vegetables had to become my best friends! Some alkaline veggies are beets, broccoli, spinach, cucumber, celery, and kale. Some alkaline fruits are banana, apples, grapes, watermelon, peach, pear, cantaloupe, and berries. HOWEVER, do not overdo the apples and peaches because they are somewhat acidic but they are okay in moderation.

Screen Shot 2016-03-23 at 1.58.09 PM.pngTwo months have past since my ER visit and I am able to eat acidic foods again but I definitely pay more attention to my intake. It was hard at first to adjust and find the right foods to eat because I relied on the college’s dining hall to feed me. However, I knew this was to help me get better and I didn’t want to feel that stomach pain again.

As for my tea, I learned that black tea is acidic but I could still drink green tea and herbal teas! 🙂 Please be aware of what you eat because it can hurt your stomach if you’re not paying attention.

Beware of pH Levels in Your Diet – Part 1

As a freshman in college I have a meal plan and go to the dining hall frequently. Although it is not mother’s cooking, it keeps me full and has some variety. I don’t eat read meat and I get queasy when I eat chicken off the bones…lol.

I would eat omelets every morning that contain tomatoes and almost every entree I had was tomato-based. I didn’t pay attention to the tomatoes and the quantity intake because it didn’t seem excessive.

A few weeks later I did an ab workout at the gym and I immediately felt some pain in my stomach afterward. I thought I was just sore from my workout; however, the pain consisted over night and for the next couple of days. I  tried stretching to relieve the pain and hoped that it would go away. I did every ab stretch and upward dog pose I could think of but nothing worked.

Eventually I consulted my parents and immediately they were worried. They suggested I see a doctor as soon as possible. Little did I think that a parent’s “as soon as possible” means “see one right now and go to the ER!” After the poking and prodding from the doctors and nurses the only thing they could say I had was Acid Reflux.

To continue…

Should I feel guilty?…Peanut Butter and Banana Parfait

When you eat a bowl of ice cream how do you feel? My favorite ice cream flavor is Cookies and Cream! At first I feel excited to dive into a creamy and refreshing treat, but then I experience a little regret. Am I wrong to feel this? No.

With health comes happiness. And moderation. It is okay to eat a salad but to have a chocolate bar too. I like to find desserts that are more natural or something that I made. Therefore, I know what ingredients were put into it and I feel the satisfaction of knowing how to use kitchen appliances.

Usually a fresh, homemade smoothie after a workout is my favorite. But for now, here’s a Peanut Butter and Banana Parfait recipe! This delight is loaded with protein and fresh fruit with a light crunch (perfect to eat after a strength workout).


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Time to make: 10 mins
Recipe type: Dessert
Serves: 2 parfaits
  • 1½ cups vanilla yogurt
  • ½ cup peanut butter
  • ⅛ cup honey
  • 2 bananas, peeled and sliced
  • 4 Honey Maid Graham Crackers, crushed
  1. Combine yogurt, peanut butter and honey in a bowl and beat until smooth
  2. In a parfait glass, layer the yogurt mixture, the sliced banana, and the crushed graham crackers
  3. Enjoy!