I first came across Tara Stiles when I stumbled on her yoga studio Strala during a visit to New York City. After that, I’d see her pop up on Instagram teaching hundreds of students, twisting into some part-human-part-pretzel poses and, ultimately, always sporting a giant smile. This is a girl who radiates serenity and happiness, and I wanted to know how she does it.

@tarastiles shares her excitement over the new book on Instagram

So when her book Make Your Own Rules Diet (available from Amazon or iBooks) came to my attention via Starbucks’ Book of the Week recommendations (side note: isn’t it nice to see some of the world’s biggest businesses backing the movement for healthier living?), I was excited to see whether this New York girl’s kitchen habits could influence a happier and more energetic lifestyle of my own.

The title, as it transpires, is only a partial reflection of the book’s merits. In fact, this is a full-blown guide to getting more from every waking minute. Sure there is a section on the importance of breaking the sugar crash cycle and eating ingredients from the earth (plus plenty of recipes to show you how easy and enticing it is to do so), but for me the underlying message of the book is its emphasis on feeling versus analysing.

Speaking from experience 

To show she’s truly invested in her processes, Tara starts by opening up about the impact of a traumatic post-party incident she experienced as a teenager, and how it consumed her with negative energy and began a vicious cycle of starvation. It was only by a slow period of sensitisation that she was able to appreciate and nourish her body – to understand its needs and nurture them for holistic wellbeing. This is the crux of her Make Your Own Rules Diet – and it’s a principle that extends well beyond the kitchen.

Still somewhat of a taboo subject (although Robin Williams’ death last year helped to spark important conversations), mental health is a topic Tara tackles head on with her easy and accessible introduction to meditation. She talks a lot about taking time, and making space, to review the self from within. Her breathing exercises are short and perfect for integrating in the day to day. Over time they teach us to silence the static of daily demands and find a moment of peace. By taking this time in the day, our awareness of our nutritional and physical needs also increases.

Head over heels for Tara Stiles’ new book

Take it to the mat 

By far my most bookmarked section of Tara’s book is the chapter on ‘Working Your Mat’. Her energising morning flow is seriously life-changing for anyone who sits at a desk for the bulk of their day – I felt the difference to my posture with every practice. Also fantastic is her evening unwind sequence, which is just physical enough for a post-work energy boost but not so sweaty and adrenaline-stimulating it keeps you up at night. I haven’t yet tried her ‘heart-pumping sweaty flow’ as I prefer to do my tougher vinyasas in a class setting, but her demonstrations certainly set the bar high and make you want to spend more time on the mat.

Kitchen inspiration 

Tara also turns the kitchen into a creative space – describing her recipes as no more than suggestions on how to mix up healthy ingredients and encouraging you to throw in more of this, less of that or completely new additions to put your own spin on them. Your pots and pans become another canvas for self-expression, completing the journey from your yoga mat and back again. The two go hand in hand, and all the other parts of the puzzle like your job, your hobbies and your relationships also become clearer as the body is prioritised through both exercise and nutrition.

Spoonful of happiness

The winning recipes for me are the Chocolate Almond Protein Butter Smoothie and the Rise & Shine Granola. The latter finally gave me the kick I needed to give up sugar-laden store-bought brands for good and mix up my own fresh batch for an effortless breakfast or healthy dessert alternative when mixed with natural Greek yoghurt and berries. I’ve since gone on to personalise this several times over and every batch has been equally delicious. (Stop by next week for a few of my favourite concoctions, including a special request for a nut-free version for a friend with allergies!)

Get your copy of Tara Stiles’ <a href="http://www.amazon.co.uk/Make-Your-Own-Rules-Diet/dp/1401944353" onclick="__gaTracker('send', 'event', 'outbound-article', 'http://www.amazon.co buy viagra in usa.uk/Make-Your-Own-Rules-Diet/dp/1401944353′, ‘Make Your Own Rules Diet’);” target=”_blank”>Make Your Own Rules Diet today to bring the feeling back into your yoga practice, meditative moments and eating habits. And feel free to share your own sources of fitspiration in a comment below or on social media. Happy rule making! 

Two and a half. That’s the average number of times I hit snooze on a weekday morning. At least, it has been for the last decade. But when my first wedding anniversary recently came ’round and I learned that the modern gift is a clock, I took the opportunity to buy my husband a gift I secretly desired for myself: a Lumie clock. I’ve been oggling this technology for the last couple years, umming and ahhing about whether it could really make a difference. Alas I always faltered at the point of purchase, put off in the end by the premium price tag.

As a word of introduction for readers who are unfamiliar with this invention, Lumie is an illuminating alarm clock designed to mirror the gradual brightening of dawn and reduce symptoms of SAD (seasonal affective disorder) in the process. It’s among a number of new products on the market that promise to increase your energy levels and enhance your mood. It also works in the opposite way, gradually darkening to simulate dusk when you’re winding down for the night. There is plenty of scientific evidence to suggest this can improve sleep quality, with over-exposure to artificial light and computer screens reducing our melatonin levels – our bodies’ natural trigger for rest. In the morning, alertness-boosting hormones like cortisol take over from melatonin, and these too can be stimulated by gradual exposure to light.

Prepared for the clocks going back

After finally giving into my curiosity, my only regret is not making the investment earlier. I went for the entry-level Lumie Bodyclock Starter 30 (£59.95), and believe it more than justifies the price. Firstly, it’s versatile enough to be both a reliable alarm clock and chic bedside lamp. And, most importantly, it’s brought my snooze average down to nought. I really struggle with dark mornings, feeling the ill effects of vitamin D deficiency within weeks of the summer’s end. I’ll go months without a cold and suddenly I’m struck down by countless infections as the temperature drops. But for once I feel prepared for the clocks going back – I hope you’ve scheduled an extra hour in bed this Sunday – and for adjusting to that official mark of winter.

With my Lumie on side, I wake feeling much sprightlier, and it seems to prevent that groggy wintry feeling from settling in throughout the day, too. I usually wake naturally just a few minutes before the alarm sounds, ready to pounce out of bed without a moment’s hesitation – no need to wait for my eyes to adjust to any harsh artificial light. I especially love how the Lumie lamp casts a soft glow on the wall, like the sun slipping through the blinds. And although I’ve admittedly felt the first bite of a winter cold, the blow has been much gentler this season because I haven’t experienced the exhaustion-induced fuzzy head and heavy limbs that typically accompany a sore throat or touch of congestion.

Rethinking my bedtime routine

I am yet to try the Lumie’s dusk setting, as I’m a nighttime reader and tend to devour the latest novel until my eyes close on their own accord. Until recently, I was guilty of reading on my iPad, but I’ve now resurrected my Kindle to give my eyes a rest from backlit screens and reduce any sleep interruptions caused by a lack of melatonin. I imagine the dusk setting would be an incredible tool for a bedtime yoga or meditation routine – something I’m keen to incorporate soon. Armed for my next sleepless night, I also intend to try the dusk setting alongside breathing and muscle relaxing exercises to reset my body and override any excess cortisol.

If you’d like to know more about improving your sleep habits, please leave me feedback and I’ll plan a dedicated post soon! With that, I wish everyone a winter of restful nights and energetic mornings!

Other illuminating innovations I’d like to try:

• Noisli – Free creativity-boosting background screen for writing without distractions. Bespoke background sounds also help tune out disruptive noises.
• Lucas Hugh Octane Leggings – OK, these don’t generate light per se, but they are eye-catchingly reflective when artificial light shines on the logo and panels. That means I’d feel safe and confident running at night, and would get the full benefit of that post-workout, mood- and energy-enhancing endorphin high.
• Kindle Paperwhite – I like that the new Kindle gives you the choice to read with a gentle built-in front light, but is also satisfyingly paper-like so you can reminisce over the beauty of the book. I’m ready to upgrade!

“Get a treadmill before they go,” whispers a regular. I’ve bumped into an old university acquaintance and she’s kindly given me some insider knowledge into the Barry’s Bootcamp training system: always get the sprints over with first. Three minutes later, I understand why.

“12!”

Wide-eyed reluctance. These are American treadmills we’re talking about. 12mph is uncomfortably fast.

“12!”

Further reservations.

“Hit that f$!@ing button. You can run 12!”

Unsure, ruby-faced obedience.

This is my first exchange with Anya – the petite, stunning and toned-to-the-tee instructor with a booming voice that could be described as intimidating, but I’m going to call it encouraging. That’s because I knew exactly what I was getting into. You don’t come to Barry’s for a comfortable workout and gentle reassurance. You come to push your physical limits to the extreme and lose a kilo in sweat click this link here now.

Meet Anya: Your inspiration for today’s workout

The class is divided in two: the ‘treaders’ and the weights team. I consider myself a pretty capable sprinter, never shying away from a tough interval workout, but Anya’s intervals are longer and more extreme than anything I’ve ever done. If you even consider slipping into your comfort zone, she’s quickly on your ass to pump up the tempo until your lungs hit a fearsome burning point. By the time the 10-second countdown to the ‘rest period’ comes ’round my legs have no more control than last night’s chocolate mousse. No 60 second jog is going to fix that, so the four three-minute sprints to follow feel progressively worse.

Finally us treaders get to move to the floor – a treat I naively anticipate will be a welcome a break. Think big weights (the smallest dumbbells available are 4kg, and I intuit that Anya will shower me in expletives if I so much as look at those), tough compound moves and quick successive exercises to dig deeper into already-exhausted muscle groups.

Though it’s no break, I’d take another set of floor work before getting back onto the treadmill. Unfortunately there’s a second split so my wish isn’t granted. This time the sprinting sessions are four minutes long, but separated by longer runs to give your lungs if not your legs a chance to catch up. It still hurts, but I can see the light at the end of the tunnel and in my anaerobic delusion I’m beginning to believe I’m some kind of superwoman.

Floor work round two mostly leaves the legs alone. There are even some lying exercises. OK so I have to skullcrush a 10kg dumbbell, but at least I’ve got some solid contact with the floor should I feel the desire to pass out. I manage to stay conscious to the end, and am in fact extra alert as Anya announces it’s time to cool down. I think I’m responsible for at least half the condensation on the surrounding mirrors, as my now fully soaked top is certainly failing to absorb any more sweat. Despite my heavy limbs my mind feels sharp, my cheeks are flushed and one icy shower later I’m left only with pride for my morning’s accomplishment.

The treaders: So fast you can hardly see them

A saying I’ve recently encountered springs to mind: ‘You have to sweat like a pig to look like a fox.’ I shake Anya’s hand on the way out the door and see the evidence in flesh. Barry’s workout is beautiful on multiple levels. On the surface, his instructors and ambassadors are the embodiment of healthy modern-day role models. On a deeper and more significant level, the gratification with which you leave serves to reinforce the beauty of exceeding even your own expectations. And what could be more beautiful than confidence?

To learn more about Barry’s Bootcamp or book in for your first class, visit barrysbootcamp.com.

The sign outside Barrecorre’s Mayfair branch promises me a pert-looking ‘barre butt’. I’m keen to put the ballet-based exercise company’s tagline to the test – ‘where change happens’. I’ve already witnessed some seriously impressive change in a close friend of mine, who has virtually sculpted every curve of her body before she becomes a beautiful bride in just one week! She gave up traditional weights classes in favour of Barrecorre and has been singing its praises ever since, so I figured it was high time I see what all the fuss is about.

My barrecorreMIXED instructor is Charlie, who I later learn is a former dancer from The Lion King musical in the West End. Like a lioness she’s lean and strong, but the only roar to contend with comes from my thighs. Her instructions are warm and easy to follow as we move from static stretches to floor exercises to resistance band repetitions on the barre and finally to ball balances. Each move is deceptively elegant, but I soon realise that grace does not equal ease. High repetitions and progressive exercises work deeply into targeted muscle groups from top to toe. I know it’s working when I struggle to speak through the shakes – especially when Charlie asks me to hold those final repetitions for 10 second countdowns that feel more like eternity.

I’m particularly fond of the resistance band exercises, which add gentle tension to functional movements that make your muscles feel long and strong instead of short and tight, as they often do on some of my least favourite exercise machines. While the barre provides the perfect height and support for many of these moves, I picked up a few tricks I can use in my own at-home training. (Watch this space for a new video on my 10 favourite resistance band exercises, coming soon!)

Another challenge comes from the small weighted balls that Charlie asks us to balance in the backs of our knees. This demands absolute muscle control while I crunch the knee as close to my chest as possible, then push my heel towards the ceiling to strengthen my glute and hamstring. You can even “come up onto stiletto toes” to work the back of your standing leg. Of course, this is only a small segment of numerous consecutive leg exercises we must repeat on the other side. The series burns even more on weaker left, so I’m pleased when Charlie announces we’ll be ending the class with a short Shavasana.

When I roll to my final seated position, I feel like I’ve worked hard while keeping healthy stock in my energy stores. In fact, I’m far more awake than I was when I first arrived. And while I occasionally broke a sweat throughout the class, the focus is more on endurance than explosive (read: super-soaked) strength training, so a quick blast of deodorant and I’m fresh enough to get on with the rest of my day.

I’ll definitely make Barrecorre an early morning and lunchtime staple as it fits effortlessly into the working day. If you’re considering doing the same, you can try it at their London studios in Chelsea, Mayfair and Wimbledon.

“Now whip your legs 360 degrees and land on the mat.” I’m inverted several times in a hammock and I’m white-knuckling its silky red fabric because I can’t quite remember how I got here. Georgina the ultra-toned instructor has just somersaulted to the floor without flinching and she’s asking us to do the same. Now, the blood has rushed to my head from hanging upside down for several minutes, so I’m not in the best frame of mind to challenge her. I take a deep breath, close my eyes and kick with all my might.

When I open my eyes I see my standing reflection staring back. My feet have miraculously found the mat and I don’t have a single bruise to show for the process. Success! It is precisely these surprises that make Anti-Gravity Yoga different from other fitness classes. Not only is the hammock there to promote full-body strength by pulling and pushing against your weight – and to give you added range of motion to stretch out your limbs – but it’s also an invaluable resource for liberating your mind.

One minute I’m using the hip-height hammock as a skipping rope, calling both my heart and upper body into action. The next I’m tapping into my inner gymnast with aerial tricks and core-activating balances from a metre off the floor. “The mat will cushion the blow if you fall,” assures Georgina. I think she’s joking because I remember it being no more than an inch wide. Good thing I never have to put it to the test.

The class ends in a refreshing Shavasna with my full body gently cocooned within the soft-touch fabric. I leave standing noticeably taller with my spine and confidence having received a perspective-changing workout. It’s just the escape I’ve been looking for.

Give it a go

You can try Anti-Gravity Yoga at a limited range of Virgin Active health clubs, at official Anti-Gravity Yoga centres, at the London Dance Academy and more…

Love getting fit upside down? Tell me about your gravity-defying exercise experiences.

‘Low’ by Flo Rida was blasting through the sound system and our instructor Hilary Gilbert was bodypopping on the bike (who knew that was possible?) at the front of the room. We were five minutes into the spin class at BOOM Cycle Holborn and already the pains and annoyances of the day were ancient history. I mean, bodypopping on a bike!

BOOM Cycle certainly lives up to its Twitter bio promise of “hedonistic endorphins and high intensity workouts to nightclub quality music”. I haven’t shaken my backside with quite so much vigour since, well, probably since a hen do in Chester a couple weeks back. But I promise, those kind of explicit moves are usually reserved for rare seasonal highs. Like the office Christmas party (I’m changing jobs next month, so I consider that fair warning to any future colleagues who may be perusing these pages).

Yes, I guarantee you’ll have a good time at BOOM Cycle, and you’ll definitely get an entertaining eyeful if you dare to break your own bubble and look around the (low-lit and mercifully flattering) studio. I also guarantee you will sweat buckets. I had moisture on my brow in a matter of minutes and by the time I was sprint jumping to Five’s ‘Got the Feeling‘ (approximately 15 minutes in) I’d perspired my way through a now sodden towel and surrendered myself to the dripping, blissful high of a seriously inspiring workout. When the cool down comes ’round (the 45 minute mark creeps up before you know it), there’s nothing you can’t muster enough confidence and gusto to achieve.

Highlights

State-of-the-art bikes – BOOM Cycle uses ultra-smooth Schwinn bikes that respond to even the most subtle tweaks so you can build your resistance gradually and effectively. They’re also the comfiest spin bikes I’ve ever planted my butt on – and that’s saying something.

Can’t-top-it energy levels – Hilary makes it no secret that the BOOM difference comes down to attitude. Most gyms can put on a decent spin class with the pre-requisite number of intervals to help you burn fat and get fitter, but BOOM goes well and truly beyond with the most impassioned instruction I’ve ever witnessed. At one point Hilary lost her microphone in a frenzy of studio dance antics (off the bike, this time).

History-making tunes – There were 80s sensations, 90s chart-toppers and iconic 21st century hits. I rediscovered some old-time favourites too long neglected, and picked up some contemporary music cred, too. As every track faded out, I couldn’t wait to see what would come next, which certainly helps you stick out the class.

I’ll be back for more. In fact, I’m consulting my diary just now to book in for one of BOOM Cycle’s brand new Beyonce spin classes. WWBD? Spin, she’d do spin! To book a class at BOOM’s original Shoreditch or new Holborn studio, visit boommybody.com.

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A refreshing way to shop

The concept is really clever. You fill in a quick lifestyle survey that tells Fabletics all about your personal style and your favourite forms of exercise. Then, each month, Kate Hudson pulls together personalised outfits to suit every type of fitness persona – the yogi, the runner, the weekend warrior, the gym bunny and so on. If you buy a complete outfit, you save a hefty 40% off the total price of the products.

Back to black

Since my workout wardrobe already resembles a raver’s paradise, I lingered over several pairs of graphic leggings before deciding to go back to basics with an all-black ensemble. But it turns out the Seychelles full-length leggings and vest top duo is far from your typical gym apparel. The subtle diagonal sheer panels you see in the product shots of the leggings are even more eye-catching in reality. And – as   someone who is far prouder of her toned deltoids than her (minimal) chest – the mesh back on the vest is right up my street.

Seasonal suitability

Fabletics uses top quality polyester, which is soft on the skin yet stretchy enough to hug all those good curves and conveniently compress the ones you’d rather conceal.  I went for a size 8 in the leggings and they were a little tricky to pull on at first, but the flattering fit was worth the effort. While a little warm for Britain’s current heatwave, the vest is equally comfortable and I’m sure I’ll get a lot of wear out of it this winter. And with a flash of a fluro sports bra beneath, it’s a top that’s just sexy enough to ramp up your pre-workout excitement.

Putting it through the paces

So far I’ve tested the outfit in Hatha Yoga, on a run, during a tough weights circuit and even while tottering between trees at Go Ape on a Chester hen do! Both the top and bottom stayed put during my yoga flow sequence and kept me from jiggling about during sprints, plyometric exercises and Tarzan swings. At all times I felt classy – no fear that my knickers were exposed through the genuinely opaque fabric. Fabletics should probably be endorsing me for the free promotion with all the referrals I’ve sent their way, but I’m happy to enlighten more women to the increasingly creative world of female workout wear.

Get yours today

By the way, when you refer your friends to Fabletics, you also get £10 towards your next outfit. Beautiful clothing by an inspirational celebrity and an unbeatable rewards scheme – what’s not to love?

Take a trip to the Seychelles now, shop the top in the Cayman or rock the Rocha leggings on their own.

*In these photos, I’m wearing the Rocha leggings with a lace racer back vest from Forever 21.