Locked In A Bathroom Now What?

Have you ever been locked in a bathroom? It happened to me last week and I was surprised at the level of panic I felt when I couldn’t open the door. I was in a small 24 hour fitness facility. It was early morning and the gym was quiet. I remember seeing a few people on the treadmills as I walked to the group fitness room to set up for my class.

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I had already consumed over 24 oz of lemon water and two cups of coffee, so needless to say my first stop was the bathroom.

When I started to leave the restroom , I quickly turned the lever lock to open the door and it wouldn’t budge! I immediately felt a sense of panic, dread, and disbelief. I started beating on the door to get someone’s attention, but had no luck.

Then I started thinking…..What am I going to do??

Where was MacGyver when I needed him? If I only had some chewing gym, a paper clip or maybe a Swiss Army Knife, surely I could get out of this situation.

The lock looked like one of the privacy indicator deadbolt locks. It had a lever that when you turn it to the right it locks the door and shows “occupied” on the outside of the door.

The door was very solid with no play in it, so I immediately tried to push the lock with all my might to try to force it open. It wouldn’t budge and to make matters worse:

  1. I had no cell phone – I had left it in the group fitness room

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  2. The music in the gym was playing extremely loud- What if no one could hear me???

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  3.  There were only a few people in the club

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  4. I was at the end of the hall where very few people go unless they are going to that particular bathroom (which now that I was locked inside- showed occupied on the other side)

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I continued to bang on the door and put all my weight up against it as I relentlessly tried to open the lock. NO LUCK! Suddenly I started to feel a bit claustrophobic.

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Why did this have to happen to me????

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After yelling and banging on the door for quite sometime, I finally heard someone come up and ask me if I was locked in, and needless to say, I was relieved! He told me he would make a phone call and get someone there to get me out.

And believe it or not, I got out in time to teach my class!

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This made me wonder about other situations like this. I later found out this happened to someone else at this same club and they were locked in the bathroom for a couple of hours! I heard the owner ended up giving him some free gym time for his pain and suffering. It’s definitely a frightening experience especially if there are no windows and you are in an isolated place. And with my luck, I’m sure it could happen again. Therefore, I did some research and found out this actually happens quite often.  One man got locked in a Burger King bathroom

An Oregon man is suing Burger King for backing out of a ‘meals for life’ deal.

Curtis Brooner says the fast food giant offered the deal because he got locked in the bathroom for more than an hour at a restaurant in Wood Village last month.

Brooner’s attorney Michael Fuller told KATU that his client went to pull the door and it wouldn’t open.

I did some additional research and did not find any useful information on how to get out when you’re locked on the inside of a bathroom without anything you could use as a tool to pick the lock. Therefore, I’ve vowed to avoid public bathrooms as much as possible and only use bathrooms that have multiple stalls with no locks on the exit door.

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Sunday Morning Coffee and Yoga

Love to start my Sunday morning with a easy yoga flow and then enjoy a delicious cup of bulletproof coffee.  Try this short yoga flow to get you moving and then treat yourself with my easy recipe for bulletproof coffee.

Child’s Pose- One Minute

 

Down Dog- One Minute

 

Sun Salutation B- One Minute

Tree Pose- One Minute (30 secs each side)

 

Forward Fold- One Minute

 

Plank- One Minute

 

Corpse Pose- One Minute

Brew your favorite cup of coffee and add a tablespoon of organic coconut oil and a splash of coconut milk.  Finish with a sprinkle of cinnamon and enjoy a relaxing day

 

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Killer Body Weight Weekend Workout

Try my new weekend workout. Perform each exercise with little rest in between exercises.  Aim for 12 repetitions each exercise and complete entire circuit 2-3 times finishing with final stretch.  Don’t forget to warm-up with 7 to 10 minutes of light activity and drink plenty of fluids to stay hydrated.  Enjoy!!

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T- pushup- Push- up side plank (12 reps)

 

Burpee Jump Lunge  (12 reps)

 

Jabs with 360 Jump Squat (12 reps)

 

Burpee with Tricep Push-up (12 reps)

 

Glute Bridge to sit-up (12 reps)

 

 

Downdog Mountain climber (12 reps)

 

When Vegan Becomes Unhealthy

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The vegan lifestyle is becoming increasing popular these days. A common reason people consider converting to a vegetarian or vegan diet is to improve their health, avoid contaminants in meat, and  their compassion for animals.

Many people begin by reducing their meat intake and incorporating more meatless dishes into their daily meals. Further research and experimentation into a meatless lifestyle can quite often lead to the transition to a vegetarian or vegan lifestyle.

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There can be some confusion regarding the terms vegan and vegetarian. Vegetarians eliminate meat but some include dairy products and eggs in their diets.

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Vegans on the other hand eliminate all animal products, dairy, eggs, and often avoid any products made from animals.

Global Healing Center explains the

Differences Between Vegan and Vegetarian

A vegetarian excludes meat, poultry, and seafood from their diet. Some vegetarians also exclude dairy, some don’t, and some may consume eggs. Likewise, vegans avoid meat, poultry, and seafood, but they also take it a step further by eliminating all animal products from their diet. This includes any type of animal milk and eggs. Vegans avoid foods produced using animals or animal products in any way, including honey. Many vegans also avoid household products, clothing, or other items made from animal products or tested on animals.

Additionally, the terms vegan and vegetarian can be difficult for many to differentiate as some people think the words have the same meaning.

To add to the confusion, some vegetarians are called “lacto and or ovo” and include dairy/eggs in their diet.

So as you can see, the term “vegetarian” can mean different things to different people:

  • A true vegetarian eats no meat at all, including poultry and fish.

  • A lacto-ovo vegetarian eats dairy products and eggs, but excludes meat, fish, and poultry.

  • A lacto vegetarian eats dairy products but not eggs.

  • An ovo vegetarian eats eggs but not dairy products.

Therefore, when considering converting to a vegetarian or vegan lifestyle it’s imperative to do your research. Make sure you are clear on the differences between the diets and that you have a good understanding of what’s involved in the switch.  Making the change to a more restricted diet can be challenging to follow. Many restaurants don’t offer vegan options, so understand your choices for grabbing food on the go will be limited.  Also, making meals will require more planning than before.

It’s important to make sure meals are well-balanced and include sources of vitamin b12, essential fatty acids, iron, calcium, and vitamin d.

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Per Dr. Josh Axe a wellness physician certified in clinical nutrition, popular radio show host, and sought-after national speaker points out some important issues when considering a vegan or vegetarian diet.

Switching to a vegan diet is considered a healthy move by many, but it may not be all it’s cracked up to be in some bases. Below are some of the downsides to eating a completely vegan diet long term (more than several months): (6)

  1. Protein deficiency (lack of amino acids). Amino acids are the building blocks of muscle and are important for cellular health and proper metabolism. Too little protein can call muscle wasting, cognitive changes, mood swings and weakness.

  2. Low levels of vitamin B12. You can only get vitamin B12 in substantial amounts by consuming meat, fish, eggs, and dairy, so vegans usually need to take supplements.

  3. Lower intake of other nutrients like zinc, sometimes calcium and omega-3 fatty acids.

  4. Higher intake of antinutrients like phytic acid. There are grains, beans and legumes, such as raw soybeans, lentils and mung beans, that may contain trypsin inhibitors. These inhibitors can block key digestive enzymes. Also, grains can contain phytic acid that can keep you from digesting calcium, magnesium, iron and zinc. However, soaking and sprouting your grains and legumes can greatly reduce phytic acid.

  5. Potential inability to put on muscle. This may be due to the lack of certain vitamins that we normally get from meat and fish.

  6. Overconsumption of carbohydrates. One of the most common trends I’ve found from working with hundreds of vegans and vegetarians is that they tend to overconsume carbohydrates and hidden sugar foods. Eating too many carbs can cause candida and yeast overgrowth along with weight grain. There are some vegans who have created a better balance, but this is far from the majority.

  7. Fatigue and feeling exhausted. Again, this is usually due to the lack of certain vitamins and minerals that we normally get from meat and fish, such as iron and B vitamins.

SOME ALARMING CONCERNS FOR KIDS:

The issue of children consuming vegetarian/ vegan diets is controversial. Some experts report it’s not safe for children while others state it can be perfectly healthy if followed properly.

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Per EurekAlert! an online, global news service operated by AAAS, the science society : reporta that when:

parents pursue a vegan diet for their child, they must seek and strictly follow medical and dietary advice to make sure their infant receives adequate nutrition. Both mother and infant should follow advice regarding supplementation” advises Professor Mary Fewtrell, chairman of ESPGHAN’s nutrition committee comments:

The biggest risk to vegan children is that of vitamin B12 deficiency. Foods derived from animals have been shown to be the only reliable source of vitamin B12 and a deficiency of the vitamin can have devastating effects. Vitamin B12 is essential to the creation of DNA, indispensable for the maintenance of the nervous system, and a lack of it can result in haematological and neurological disorders, causing damage in young children which can be irreversible.

Therefore problems can arise when parents are unaware of the associated risks of switching to a more restricted diet….

Per CBS news:

Stories of vegan parents being arrested for malnourished children pop up every few years in the U.S., and the cases in Italy have made international news.

In Arizona, Kimu Parker was arrested in April 2005 for nearly starving her three children with a diet she and the children’s father called vegan. She was sentenced to 30 years in prison; the father, Blair Parker, got 15 years.

In Florida in 2005, Joseph and Lamoy Andressohn got probation for neglect in the death of their 6-month-old son, who was fed only wheat grass, coconut water and almond milk.

In Georgia, Jade Sanders and Lamont Thomas were sentenced to life in prison for the 2004 death of their 6-week-old son, who starved to death after they fed him a too-limited diet of soy milk and apple juice.

Therefore, do your research! Know that if you make the decision to change to a vegetarian or vegan lifestyle, you must make sure you and your family get the proper nutrients.  Meals should be well balanced with complete proteins and you may need to  use supplements.

Be sure to consult your child’s pediatrician, family physician and or certified nutritionist to ensure you and your family are getting the proper nutrients in your diets.

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Follow these tips to make sure your diet is healthy and provides the proper nutrients:

  1. Include a wide variety of fruits and vegetables with all your meals. Make smoothies and juices to make it more appealing for kids and picky eaters.
  2. If needed consider supplementation with a multivitamin that contains b12, iron, zinc, and vitamin d. Discuss this with a nutritionist or your family physician.
  3. Make sure you get enough protein in your diet- beans, nut butters, protein supplements, etc.
  4. Have regular family check ups with complete blood work ups to make sure you and your family are getting adequate nutrients on a daily basis.
  5. Plan your meals and snacks each week to make it easier to avoid eating processed foods loaded with sugar and unhealthy ingredients.

Comparison, Happiness, Enlightenment

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Life is too short to waste on things that aren’t important. Too much time is often wasted comparing our life to others. Why not try to work on gratitude and enlightenment. Our mindset is key to living a life of purpose and without regrets. The words COMPARISON, HAPPINESS, AND ENLIGHTENMENT – something we all need to think about.. NO REGRETS….

Comparison:

There is no point where we’re done growing, and all we will ever do is look down upon others who are behind us. No one is ever at the top. We are all growing at our own rates, and no matter how terrible or how enlightened we fancy ourselves to be today, the future will be sure to give us a different perspective.

There is really no use in comparing yourself to others. There will always be someone ahead and someone behind, and there will be dozens (if not hundreds) of different scales and gradients to be behind and ahead on.

To be number one is never final. It is and always will be a momentary, fleeting instant. But to be a growing version of yourself? That, you can be. You can be that every single day.”
Vironika Tugaleva

Happiness:

“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”
Seneca

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Enlightenment:

“A person experiments in life and reflects upon those events in order to discover how to lead a meaningful life. We conduct a quest searching for the source our essential being. What we seek is inside us waiting for us to discover. Until we realize the vital inner source that provides direction for our life, all our efforts are in vain. The ego with its craving and fearful protection strategies is what prevents us from perceiving the transparency of the world in which we belong. When we cease clinging to the past and no longer daydream of the future and unreservedly accept whatever is occurring while sacrificing ourselves in service of other people our sense of self vanishes and we exist only as conscious and nonjudgmental witnesses of reality.”
Kilroy J. Oldster, Dead Toad Scrolls

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Action Breeds Confidence

Creating change and new habits takes time. Do you often set new goals week after week but end up reverting back to old behaviors? It’s easy to get frustrated and begin to fear you will never change, but one day it begins to click.

You begin to realize what you put in your body-your daily food choices and activity level affect how you look and feel. Our bodies need exercise and movement; it is vital for our muscles, joints and our mental well-being. Start today and choose health over disease. You have more control than you might think. Many illnesses and chronic diseases are linked to lifestyle choices.

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The key is to develop self-control. Each decision to choose the apple over the doughnut or go to the gym rather than home makes you stronger. Start today and change your life. Exercise your self-control:

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It’s easy to make excuses but you have the power to change. Change your mindset and take control. All it takes is one step at a time. A new beginning awaits:

“Today is a new day. It’s a day you have never seen before and will never see again. Stop telling yourself the ‘same crap, different day’ lie! How many days has that lie stolen from you? Seize the wonder and uniqueness of today! Recognize that throughout this beautiful day, you have an incredible amount of opportunities to move your life into the direction you want it to go.”
―i Steve Maraboli

Homemade Larabars

I love Larabars! Guess what? You can make them yourselves and here is an easy recipe from Daily Burn with only 3 ingredients! How cool is that??

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3-Ingredient Homemade Larabars
Store-bought bars are great for convenience, but homemade versions are always healthier, tastier and more budget conscious. This recipe is packed with nuts and dried fruit for a healthy balance of fiber and protein. Change up the flavor by adding cinnamon, vanilla extract or cacao powder. Add texture by mixing in some cacao nibs or chia seeds! Photo and recipe: Renee Blair / Life by Daily Burn

3-Ingredient Homemade Larabars Recipe

Serves: 8

Prep time: 5 minutes
Total time: 1 hour

Ingredients

1 cup nuts (almonds, cashews, walnuts or pecans)
3/4 cup pitted medjool dates
3/4 cup other dried fruit (such as cranberries, cherries, raisins, figs or more dates)
Pinch of sea salt

Preparation

  1. Add the nuts to a food processor and pulse until they form large crumbs. Then, with the motor running, add the dates and other dried fruit to the food processor.
  2. Process until you have a mixture that sticks together when you press it between your fingers.
  3. Pour the mixture onto a large piece of plastic wrap. Form the mixture into an 8-inch square and wrap in plastic. Chill in the refrigerator for at least one hour before cutting into bars.
  4. Store the bars in the refrigerator for up to a few weeks or in the freezer for a few months.

The Skinny

What You Do Today Will Affect Your Future

How often do you think about the future? What would you see if you looked into a crystal ball and saw yourself 10 or maybe 20 years older?? Would you like what you see? Your crystal ball could provide some valuable insight regarding quality of life in later years. Perhaps you can control your destiny much more than you think.

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Would your crystal ball show someone vibrant and active; enjoying life to the fullest?

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or would you see someone sick, overweight, and living on the sidelines?

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I love the quote ” We are our choices.” The daily decisions we make regarding our health have a way of sneaking up on us. Before you know it; you are 15 to 20 lbs heavier, pre-diabetic and have high blood pressure. You wake up one morning wondering what happened and where did all the time go?

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Center For Science In The Public Interest reports

Unhealthy eating habits and inactivity affect quality of life and cause disabilities

Few recognize that unhealthy diet is a leading cause of disability. Yet unhealthy eating habits and physical inactivity are leading causes of loss of independence:

  • Diabetes is a leading cause of blindness and amputations. Roughly 73,000 people have lower-limb amputations each year due to diabetes.8
  • Bone injuries due to osteoporosis are most likely to occur in the hips, spine, and wrist. Even just a slight fracture in these areas can result in loss of independence. Twenty percent of seniors who break their hip die within just one year. Those who survive often require long-term (nursing home) care.
  • Heart attack or stroke can result in difficulty with everyday activities—such as walking, bathing, or getting into or out of bed—or cognitive impairment.

But it’s not too late. You have the opportunity to change your future. All it takes is the decision to start making better choices today.

Although hereditary factors can play a part in some diseases, you have more control of your health than you might think. Your body is an amazing machine designed to heal, but continual unhealthy food choices and inactivity can lead to permanent damage. There comes a point where your body gives in and stops fighting.

Once this occurs there is often damage that can’t be reversed. Diabetes can lead to blindness, loss of limbs, and even coma. Heart disease and hypertension can lead to heart attacks and strokes. Your choices could leave you dependent on others for your care.

But the good news is you can change your future. You have the the choice everyday to make better decisions regarding your health.

Don’t wake up one day and regret the opportunities you had to create a healthy lifestyle and live a better quality of life. Read the rest of my article here:

Read my article for tips on how to maximize your health as you age

FOLLOW THESE FIVE STEPS TO PREVENT WEIGHT GAIN AS YOU AGE:

  • Monitor your weight- Although it’s important not to obsess over the scales and weighing yourself daily, you do need to check your weight periodically. Gaining just a few pounds each year can increase your risk of cardiovascular disease, high blood pressure, and diabetes. Make a point to weigh yourself once a week and log your results. If you notice a slight gain of a couple of pounds, then simply increase your activity and cut back on portion sizes. Tracking your weight weekly will help you avoid unwanted pounds that can creep up over the years.
  • Clean up your diet- As you get older you may find yourself more relaxed about your appearance and the pressure of maintaining a certain image. Retirement often brings a more relaxed lifestyle without the pressures of a career and children. This is a wonderful time to explore life, travel, and experiment with delightful new restaurants and foods you’ve always wanted to try. The key is to eat a healthy diet of fresh fruits and vegetables and to limit your food splurges to one meal a week.
  • Remain active– Staying active is a key factor in maintaining an optimum weight as you age. Many people become more sedentary after retirement when they no longer have the pressures and activities of a daily job. It’s important to remain active so you can enjoy a good quality of life as you age. Brisk walking is a great cardiovascular exercise or join a gym and become involved in group fitness classes. Many gyms offer programs specifically for seniors and offer discounts for memberships. You may want to consider trying aqua aerobics or a senior yoga class. It’s important to find an activity you enjoy and can adhere to on a consistent basis.
  • Avoid processed foods- Processed foods are typically high in calories and contain chemicals and toxins that can lead to weight gain. If you frequently eat out, try to select grilled lean meat without sauces. Select a salad, baked potato, or steamed vegetables as a side dish. Try to cook and eat most of your meals at home. Purchase organic fruits and vegetables when possible and experiment with healthy new recipes you’ve always wanted to try.
  • Do resistance training- Weight training is vital as you get older. Studies show that muscle mass declines with age. Muscle mass peaks around the mid-twenties; starts to decline in our thirties, and picks up speed as we age. Weight training helps you maintain a healthy metabolism and helps combat the loss of muscle tone as you get older. Lifting weights 2-3 times a week can play a major role in maintaining your strength and muscle tone. Therefore, if you are already strength training, you are on the right track! If not, it’s never too late to pick up a set of weights and get started.

Take control of your health starting today! Begin by making better choices so that the future (what you see in your crystal ball ) is someone happy, healthy, and full of life.

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Check out these wise words from Ben Franklin:

I guess I don’t so much mind being old, as I mind being fat and old.”

Want To Do The Splits? Yoga Challenge

Hi Everyone,

January is a great month to work on goals.  If you are interested in working on the yoga splits,  I’ve got a great challenge for you.  Try these two videos for the next thirty days and let’s see how close we can get!  🙂

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Here are two great videos that can help you achieve your goal.  The first one is more of a Yin Yoga  workout

Yin yoga is a slow-paced style of yoga with postures, or asanas, that are held for longer periods of time—for beginners, it may range from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more’

 This video is an amazing workout to help you gain flexibility in your hips and hamstrings.  Try this video 3 to 4 times a week on non consecutive days.  Don’t let the title “Beginner class”  fool you.  This is an amazing video for any level.

 

 

Now here is the “bread and butter” of our challenge.

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HOW TO GET THE SPLITS- 30 DAY CHALLENGE- This dynamic flow is only 10 minutes – so work on getting this done everyday of the challenge!

 

Alright, I’m excited!  What about you??  Let’s do this!

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