What happens when we meditate every... single... day.

I’ve decided to be my own guinea pig in a little experiment. All it will take is lying flat on my back for a few minutes each day.

Let me explain: I’ve used meditation since a teenager, on and off in my life, when I'm feeling anxious and even when I’m feeling great. I know that however I feel, the calmness and clarity that comes with meditation makes me feel even better. Meditation can serve as an anchor, grounding us back to our own true desires and feelings and blocking out the irrelevant noise of the world. 

Even Harvard researchers say, "There is a true biological effect".

My favourite morning walk meditation stop.

So if it feels soooo good, why the heck don’t we all do it more? I want to show you, honestly what happens if we really commit to this every day, because I have a feeling it could be amazing.

I got up a little earlier every day for a week to meditate for at least ten minutes, to give myself the gift of doing nothing and seeing what happens if we, busy people FIND the time.

"Meditate. Breathe consciously. Listen. Pay attention. Treasure every moment. Make the connection." Oprah Winfrey. 

Monday: I went to bed at 9:30 Sunday, so I wouldn’t have trouble getting up early. I meditated at a time which suited me. Some say you should do it first thing, but the aim here is to "just do it" and make it consistent and easy.

I had breakfast, walked the dog had my usual takeaway latte, came home and got down on my mat. I did some basic yoga before meditating for about 15 minutes. I listen to a playlist which makes me relax. 

Feelings: This practice slowed down my morning. I felt refreshed and clear. 

Tuesday: After another early night, I followed the same routine. Then, I simply lay flat on my back. I listen to music and then slowly relax every part of my body, consciously thinking about each area. I concentrate on breathing and repeat mantras I like. Saying in my mind things such as ..."I am peaceful in my body, heart and soul". 

Feelings: If I could use one word to describe how I felt during the day, it would be "clarity". My intuition was crystal clear. I didn't second guess decisions, such as going in to chat with my boss about my work. I just did it. I spoke with him honestly and it had a great outcome. 

Wednesday: ​I meditated for about 15 minutes today again. 

Feelings: The morning didn't exactly go smoothly today. On the way to work, I had a little bingle in the (boyfriends!) car. How I dealt with it was what mattered. The crash and the damage was minimal, but I was still shocked and it was a stressful situation.

I was calm and kept it in perspective. Although I felt guilty (it was my fault, sorry boyfriend!). I told myself it wasn't on purpose and this moment wasn't going to ruin my day. I called my boyfriend straight away and firstly, I told him I love him and that I crashed his precious car... In that order!

Thursday: Ahh I'm running late and I didn't have time for more than a few deep breaths on the couch before work.
Feelings: I felt guilty for missing this morning.. what will i say on my blog!? Well no one's perfect and I'll do it after work. Today there were terror raids in Sydney, which makes for a buzzing newsroom. I found it harder to quiet my busy mind later in the day.  

Friday: Hooray for Friday! I meditated for about ten minutes before work, but again found it a little harder to keep my mind clear this morning. 

Feelings: Today was a busy at work again. I was consciously getting one task done at a time without being overwhelmed. 

The Weekend: You'd think it would be easy to find time to meditate on the weekend, but with less of a routine it can be difficult. Still, I meditated in the mornings. I know I'd find it harder in the afternoon, when i have a nice glass of red on my mind! 

Feelings: I take each moment as it comes, I catch myself when I get too caught up planning and looking ahead.

"The power is in you. The answer is in you. And you are the answer to all your searches: You are the goal. You are the Answer. It's never outside." Eckhart Tolle. 
​

What now...?

After truly committing to an everyday practice, I feel I can't go back to my "now and then" meditation. I kinda knew this would happen!

When I begin my day with meditation, I feel clearer, more connected to my own feelings and intuition. 

Ultimately, I believe meditation makes us more clear about who we are and what we TRULY want. It helps us connect with the present moment. It sounds like a miracle pill.. but it's free and it's ours whenever we want it. 

Peace out. 

xx

JT

Brushing your teeth 'mindfully' can change your life. Really!

I've just returned to work after a few lovely weeks off relaxing, skiing, enjoying great food and red wine.. but unfortunately, I caught the standard post-holiday Monday-itis, just innocently walking to work. 

Holiday fun. Can't not be 'in the moment', learning to ski!

"I won't have another peaceful holiday break for ages!" In that moment, I switched the playlist on my phone to my chill-out list and remembered that EVERY single day can be peaceful and 'easy' if we make it that way.

Being in the present moment, enjoying the walk to work, the music, the scenery is practising 'mindfulness'. It might sound 'woo woo' but science recognises the benefits.

Bondi psychologist, yoga, mindfulness teacher and great mentor of mine, Melissa Podmore (checkout her website below) explains:

"Mindfulness is a life skill that can assist anyone of any age to connect with essence of Life. Children are essentially very mindful from birth. We see this as we watch a two year old explore a set of car keys for example, the are completely present and engaged with what they are doing in the present moment- this is Mindfulness."

Researchers have found practicing mindfulness can effect the brain waves. It can..

• Soothe anxiety
• Decrease everyday stress
• Improve focus and concentration
• Improve awareness of self-defeating thought processes
• Help people to be less reactive and to unpleasant experiences. 
• Develops self-awareness and self-compassion.
• Helps many become more aware of the world, people and experiences around them, shifting focus from the past and future. 

The mindfulness mission is spreading, (yay), with a new educational movement led by Zen Master Thich Nhat Hanh, training teachers in the skills of mindfulness and mindful living to share in classrooms in Australia and around the world. 

It can be useful to so many different types of kids because the teachings are't specific to one religion, with mindfulness approaches in the bible, in buddhist and other teachings.

Melissa says:

"Unfortunately as schooling starts children are conditioned to become more regimented and simultaneously they often can become overstimulated by technology, and so their skill of mindfulness deteriorates."

Here's some tips from the experts which you can use today to become more present..

• Do everyday activities mindfully, such as brushing your teeth, walking, working out or having a shower. Actually feel the water, rather than thinking about your to-do list.. or you may as well be at work already. 
• Put your phone down. Trying not to fill every empty moment by checking emails and instagram. Now this one is hard!
• Practising bringing  thoughts back to your breath in stressful situations.
• A regular yoga and meditation practice can build mindfulness
• Experts suggest, when thoughts come, notice them and take your mind back to the present moment. Just like in yoga.

Being in the 'present moment' is essential in yoga.

                   Hmmm, stopping for a tea break, and enjoying it slowly...

I hope you're able to enjoy being present this week.

Incase you're wondering.. I recovered from my Monday-itis. Phew. In fact I'd say, mindfulness is a miracle cure.

It's lovely to be back to an office, which feels a little rowdier since I left. Back in a creative vibrant newsroom, which despite what you might expect, can also be a very peaceful place. 


Namaste. 

xx

JT

*Here's how to reach Melissa Podmore: www.vibrantpsychologyandyoga.com.au

Hands up if you're a creature of habit...

I have to admit, I'm definitely a 'creature of habit'....

Hey, I've learnt what works for me, and I know what I like, especially when it comes to eating well.


I recently had the opportunity to try out a cleanse with Eat Fit Food. They make beautiful fresh meals, created by chefs and nutritionists and deliver to your home.


I was looking forward to the parcel arriving at my door, but when it but when it did... oh dear.

For the next two days "someone else" was going to decide what I eat!? My go-to healthy snacks are off the menu and my morning breaky routine will be turned upside down, my whole world might fall apart... kidding (kind of). 

So anyway, I tucked into my first meal. A delicious salad with lots of seeds and saltanas. There that wasn't so hard. Actually, it was quite delightful!  

Delish seedy salad was my first Eat Fit Food experience. 

I love, love, bliss balls. My fridge is always stacked with dozens of the things. Just ask my boyfriend.. he's happily my taste tester!

Like many of you, I eat yummy healthy food at every meal, but this cleanse reminded me that sometimes, you just need to mix it up. 

This idea popped up again at a gorgeous dinner event at Kitchen by Mike, with a panel of experts. A cardiologist, chef and a nutritionist- Cassie Mendoza-Jones.

My kind of health professional is one who gives practical advise, wrapped in compassion and understanding. That's just the kind of nutritionist Cassie is. 

Here are the little take away tips which struck a chord with me. I feel we can always improve our health when we 'know' more. Casey says:

• Your body should have thirty different foods a day.. yep 30!

• Don't be afraid to add salt.. himalayan sea salt, that is. Cassie says, if your body's craving it salt, sprinkle to some warm water in the morning, your porridge, bread, whatever. This is Cassie's top "super food", full of vitamins.

• Eat/use the 'whole' egg. That means the yolk and the white. Your body won't absorb the white if you don't have the (good) fats in the yolk. 

• Mix it up. It can be easy to fall into a pattern of having the SAME lunch at work every day, the SAME greens with dinner, but she says, even if it's healthy food, your body needs a variety of good food to receive all the nutrients it needs. 

Cassie also gave a great example of what 'not' to do. Have you had almond milk for breakfast, almonds as a snack in the morning and then again in the afternoon... without even thinking about it? That's a lotsa almonds right? 

So this week, thanks to the wonderful team at Eat Fit Food, I've enjoyed messing up my menu! Practising being comfortable out of my comfort zone. I'm inspired to make new salads at home, and whip up some different snacks. 

Having said that, I'll still always love peanut butter and porridge and dark chocolate (not all together mind you!) and I won't apologise for eating a lot of all three in my life.

mmm porrige will never get old. This is an Eat Fit Food creation. I now add different nuts and fruit to mix mine up.

Wishing you all a happy healthy week. 

 xxx

JT

Here's Cassie's website by the way:

www.elevatevitality.com.au


And Eat Fit Food:

www.eatfitfood.com.au

Facing losing a "dream job"

I always try to leave my viewers with a warm fuzzy feeling. I can find a happy ending to most stories, this one is no exception.. I'm relieved to tell you.

Lights, camera... shooting a piece to camera at Westmead  Children's Hospital's new cancer centre.


My much loved newsroom is in the midst of brutal round of redundancies. I'm fortunate to be keeping the job I love. The only job I've ever wanted to do, but with cuts at Ten so deep, every one of us was forced to think about what we might "do" next.


The past few weeks have been emotional, but for many of us, not just because we’re worried about finding something else, we all have skills and are resourceful people, for many, there’s a niggling feeling that we’d be losing not just a "job", but a part of our "identity".


We remember our first story going to air, our hearts racing during our very first live cross. These experiences are a big part of our own "story".

This never happens! Interviewing pretty Ruby Jacenko about "going dry".. and the camera lens breaks. Oops...


All of our friends are in telly, cameramen are our confidants…  and how will anyone know what to do with our hair without the amazing hair and makeup girls! This is a genuine problem ;)

Some of the most talented journalists I know, who have been made redundant, survived and thrived, tell me this can all serve as a reminder-  that we are all much “more” than our jobs. Even if it's "a really damn good one!".

A TV boss who I admire a lot, said simply, "stay positive" and "remember most artists do their best work when they're down and out".

It's advice which helped her, when she was made redundant, years ago.


****


If my experience can help anyone who's in a similar situation, or who finds themselves here at some point, here is what I'd say to you:



*Believe that what is "meant to be" will be. Corny, but it's true. Don't resist the situation or outcome that you can't control.

*Be positive but also be at peace with the worst case scenario, knowing that you will be okay either way and that you are valuable.

*DO NOT get sucked into the negativity in the office. Rise above it and change the subject.

* It's important to surround yourself with the most positive peaceful people in your life during this period. My boyfriend was my rock and my girlfriends made me laugh.

*It's totally okay to feel a roller-coaster of emotions- happy and positive and then in tears, moments later.

*I tried to remember that if the worst thing happens, I will still be the same person, with the same family, friends and skills, EVERYTHING doesn't change.

*If you're struggling, be open, tell people your not coping, see a councillor, whatever works for you, but don't be ashamed to admit it's hard!



****



I know Ten will make a comeback (stay tuned, it will happen!) and those who left, will make their own comeback.

We will still be creative, compassionate story tellers, but with a clearer idea of who we are and some inspiration to do even better.

See I told you.. that's a pretty happy ending.

xx

JT

Dreaming of a sleep in?

It's something we get between the sheets and do... every day if we're lucky.

But do we really give "sleep" the credit it deserves?

Researchers have long known that sleep basically makes us smarter, but a New York study, for the first time has come up with hard, physical evidence that sleep increases our ability to learn.

A London researcher has recommended that workers should have hour long nap times during the day, to increase productivity. Wouldn't he be a nice boss!?

My own quick office poll (perhaps a little less researched!) found, most of us don't get the recommended 8 hours sleep a night. Instead we think we'll "catch up" with our sleep on the weekend. Do we ever really do this?

Don't we go to bed later on the weekend… after a dinner with friends or a few wines anyway?

Many would admit to being more impatient without sleep, so a lack of hours clocked can also affect our relationships and performance at work.

I'm focussed on getting a few nights of 8 hours a week. It can be hard to change a habit like this, but it's a rather lovely little challenge!

A great tip is from a yoga instructor, it works. If I can't sleep, getting out of bed and doing just a few yoga poses in another quiet room really helped me when I was doing early morning television and couldn't get to sleep early.

My favourite is lying with my legs up against the wall for a few minutes, sounds weird (looks odd too!), but it gets the blood circulating but it's also super relaxing.

For me, winter is the perfect time to get into this good habit, because it gets so dark so early getting cozy is that much more appealing, don't you think?

Sweetdreams.

 JT

Xxx

Arthritis at 23.. outrunning the pain

I'm so fortunate to meet people who amaze and inspire me in my job as a  reporter, every day.

Small children, parents, the elderly digging deep, facing their health struggles with strength and often even with warm smiles.

They're always most generous, kind people to interview, even though those in the midst of serious health battles, might rightfully not want to talk or be sensitive.

Most come out the other side, wanting to help others.

Kyle Eddy is one of them. The keen, handsome young sports-lover was diagnosed with debilitating arthritis at 23. His body was swollen, he was in too much pain to get out of bed, he was depressed and at first, felt helpless.

But then he found his own answers and helped himself... 

Today he's training for the city to surf run in Sydney.

His fighting spirit is worth a look. Check out the interview below. 

(The audio on my questions isn't great, but I think Kyle's answers tell the story.) 

xx

JT

http://youtu.be/UBwUjL07MH0

Kyle Eddy, happy and healthy. 

Guest Blog: Cas' Special Smoothie

Hello lovely readers, I can't believe we are already in April. I've been looking back at the healthy intentions I set for the year.

I've been meditating, doing more yoga and increasing my strength, using heavier weights at the gym.  But .. I know I need to get more sleep and drink more water.  I do religiously eat a healthy breakfast each day: peanut butter, chia seeds, water coffee, oats, muesli or an omelette.  A nourishing breakfast sets me up for the day. If I have something that's not good for me, it's easy to think "what the heck" and continue eating badly for the rest of the day.

A smoothie is such a great way to nourish, with lots of different ingredients.  A dear friend of mine is kindly sharing her special smoothie recipe with you all.  Cas is a lawyer, blogger, writer and motivator. 

With her busy schedule it's vital she's always 100 per cent switched on. This one of her secrets. 

I know you'll love it.  You can check out her blog at www.lawyercas.blogspot.com.

JT xx

I don't know about you, but with me, I love my down time!  I spend a lot of time at work, at the gym and catching up with friends so when I do get some time to myself, I want to spend it wisely.  My typical Saturday morning sees me at the gym, followed by a steam room visit and then home.  Then I love nothing more than to curl up with a protein laden post workout meal, a great book or magazine and completely immerse myself in it.  Lately I have been experimenting with different flavoured smoothies to get me through post workout until lunch.

Here is the quick and easy recipe to my super green protein smoothie (pictured above).

• 1 ripe banana
• 2 spoons of Vaalia lactose free French vanilla yoghurt
• 3 spoons of mango sorbet (or you can use mango nectar)
• 1 Vaalia probiotic (you can use any probiotic, I just love Vaalia's passionfruit one)
• 1 scoop of protein powder (I use Evolve Lipo Whey )
• 1 teaspoon of Hawaiian spirulina powder (this smells gross, but once in the smoothie has no taste at all!)
• 2 spoons of LSA mix
• 1 spoon of shredded coconut
• 1 teaspoon of chia seeds
• couple of ice cubes

Blend until all mixed together and serve with shredded coconut to taste.

The above measurements are a guide - I am a big fan of approximates when it comes to smoothies.  If you find the smoothie is too thick for your liking, add in a dash of milk or juice.

This smoothie is one of my favourites as I am getting my greens, protein, fibre and a bit of sweetness all in one hit!

I don't drink coffee (shock!), but recently bought a takeaway thermos so I can pre-make my smoothies and take them with me to have after the gym of a morning.  

I hope you enjoy.

Cas x

How does "Miss Bikini World" look like this?

I really have to stop myself staring at the gym! But I can't take my eyes off those super-toned girls lifting heavier weights than the blokes standing next to them, or those Instagram pics of impossibly ripped tummies, wondering how does she do it? My trainer, Hattie Boydle is “Miss Bikini Universe”. She's used to the stares. She also happens to be exceptionally sweet, sunny, humble… and she cheers me on each week!

Between squats, I’m always quizzing her: “What are you having for lunch Hattie?”, “Tell me.. do you EVER eat chocolate?”.  Well I thought I might not be the only one wondering ..  so she’s kindly spelled it all out for me for this blog!

Below is the carefully devised exercise and eating plan Hattie follows when she's in serious competing mode.

It must incredible discipline to stick to it. The proof is in the pudding (which is definitely not allowed!).  She also just won the National WBFF competition, which means she's officially a "THE Pro fitness Diva".

HATTIE’S DAY:

5am wake up - double shot espresso.

If I'm not training someone straight away, I will do my Cardio on a fasted stomach. This will vary from 30-45 minutes of different interval sessions.

Breakfast - Post workout is 150g Rice with Chicken, lentils and vegetables.

3 hrs later – Mid-morning I have my Protowhey Chocolate shake with 10g ABC spread and skim milk to tie me through till lunch.

3 hrs later - Lunch is 150 g sweet potato with Salmon or white fish and vegetables.

1. 5 hrs post lunch-  Mid-afternoon is my weights session. I do full body giant sets to burn up lots of calories, and keep my HR high. 

Post training I have a shake

1 hr later – I have a sushi roll with purple rice and ginger. It is important to have carbohydrates before and after training as it's the energy output in the session that will get results. If you don't have energy, you cannot lift as heavy and you just feel exhausted all the way through. All the training I am doing at the moment is glycogen fuelled so it is crucial that I replace them while still keeping in my calorie bracket.

3 hrs later - Dinner is my biggest meal of the day as it helps me sleep better. A good night’s sleep helps with hormone balance, keeps hunger at bay, allows you to train hard and recover properly.  I will have 150g rice with 150 g chicken or fish plus vegetables.

Before bed- Depending on my calorie expenditure for that day, before bed I may have 125ml full fat milk with a small scoop of Kohu Rd dark chocolate ice cream to replenish my glycogen stores. That is only on a big training day. If it doesn't fit in my calories or macros, I do not have it. Having carbs before bed means that when I train the following morning on a fasted stomach I still have energy to train hard. I’m already on low calories so eating a good amount of quality carbohydrates means that I still have energy to give my clients 100% focus and doesn't make me feel like I am on restricted calories.

The three important things I structure my diet around is carbohydrates around training time for efficient, high quality training sessions and replenishing glycogen, protein every 3 hrs to prevent muscle breakdown while on restricted calories and keeping in my calories.

I always enjoy the competition prep. It challenges you but it is also an amazing thing to see how your body responds to training and quality nutrition.

Follow Hattie on Instagram and like her Facebook page.



Peanut butter coconut protein balls

I don't know about you, but I'm a girl who needs to eat every three hours!  It's a tricky one when during my busy days on the road reporting, I don’t know where I’ll be from one hour to the next.  I always need to have some emergency sustenance tucked away in my handbag.

I like to snack on protein, but I need a little sweetness too!  I took the best bits from all my favourite blogs and recipe books to make my own protein balls (amazeballs I call them!).  They have my favourite mix of salty and sweet and they’re also really good for you.  The ingredients are all organic. 

I freeze the balls and carry them in a little container so they stay cool all day.

For me being healthy is about planning, boring I know, but these protein balls are not!

Happy snacking!!

JT x

Protein Balls

• 1/2 cup peanut butter 

• 3 tbs organic honey

• 1/4 cup shredded coconut

• 1/3 cup protein powder

• 2 tbs plain steel cut oats 

• 6 dates

Pop all ingredients in a blender to mix, roll into little balls and sprinkle with coconut. Store in the fridge.  The consistency can vary with the types of peanut butter you choose, so if they're too sticky, add protein powder and if they're not sticky enough, add a little more honey and peanut butter. 

 

How I unplug

Just a few minutes of dedicated "me" time can make such a difference to the way I feel especially in stressful times.  Aren't we all the very best version of ourselves when we're calm and relaxed?

I know the hardest part about mediation can be finding the time to be still and do nothing!  That's why making meditation part of my routine, first thing in the morning is the best way for me to prioritise this time. 

My phone helps me "unplug"!  There are a few great apps to help you meditate.  I like the ones with timers because sometimes I worry I'll be so relaxed I'll fall asleep!

Pic from Wellbeing

Here are some of my faves:

Simply being
This is a lovely simple app. You can choose to have a voice guided mediation with nature sounds or music for 5,10,15 minutes. I like it with the voice an the music.

Headspace
This ones is especially great if you're just starting out.  There are a series of guided 10 minute meditation sessions to do over 10 days. It's a great way to stay committed.

Calm
A lovely soothing friendly voice talks you through the steps of meditation into meditation.  There are beautiful images and music to help you sink deep into relaxation.

I hope you enjoy your me time :) I really believe sitting still for a while can be the most productive thing you do all day. 

JT xx