Fitspiration – Lee Mullins (the brainchild behind The WORKSHOP)

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Tell us a bit about WORKSHOP GYMNASIUM… How did you choose the name?

I’ve always loved Workshop coffee in Clerkenwell and thought it would be a cool name for a gym. Then, when I was deciding on a name, the definition of workshop completely resonated with our approach to working together as a team and with our clients. The definition of Workshop is “A room in which manual work is done and/or a group of people engaged in study or work on a creative project or subject”, that subject being our clients and the human body.

 

What can a client expect from a session with one of WORKSHOP’s performance specialists?

We strongly advocate clients do a variety of training modalities over the week. One day a client may be in the gym performing foam rolling or swinging kettle bells and even crawling around the gym. Another day may be one to one boxing, another day may be a one to one swimming session in our 25m pool. The clients program is determined by what shows up in their Framework Assessment.

 

How essential is good nutrition to help achieve great physical performance?

Honestly, it’s everything. If you’re filling your body with junk, it doesn’t matter how much or how hard you train, you’ll never be able to perform at your optimum. Fuelling the body with nutrient rich, whole foods that work for the individual is essential to performing at your best.

 

Can you recommend your top 3 exercises for a strong, lifted and toned booty?

For creating a beautiful booty, it’s important to not to just focus on one exercise, but work your butt with a variety of exercises. It’s also important to work the glutes through a variety of loads, sets, reps etc.

My top 3 exercises are below:

 

  1. Hip thrust with mini band above the knee’s (Workshop mini bands will soon be available to buy at www.workshopgymnasium.com)
  2. Back extensions over a bench or a stability ball
  3. Goblet squats or Bulgarian split squats

 

In your eyes, what does a breakfast of champions consist of?

For waking up the body, performing at your best and to stay healthy and lean, I think breakfast should consist of some protein, fat and some green vegetables. A glass of water with fresh lemon and Himalayan salt with either a whole egg omelette with grilled asparagus, avocado and shrimp is great or a breakfast smoothie made with coconut milk, spinach, pea protein and almond butter is great too. I think it’s really important to begin the day with some protein and fat as this will help wake the body and also lower sugar cravings later on in the day. It’s also essential to rotate your breakfasts so you’re not eating the same breakfast every day.

 

Why is refuelling after a workout so important? Is there something specific we should be consuming?

After a workout, you have a window of opportunity to re-nourish the body. Straight after a workout, your muscles and cells become really sensitive to nutrients to help kick start the recovery process from training. No matter what your goals, I think it’s really important to nourish the body with some protein, some carbohydrates and something alkalizing. This can be in the form of a good quality protein shake or a green juice made with fresh coconut water and vegetables.

 

What does a day in the life of Lee Mullins look like?

When I am in London, my days mostly begin at 6am. I get up to feed Teddy, my dachshund puppy and then take him for a walk. After that, I begin each day with a glass of water made with a squeeze of fresh lemon and a pinch of Himalayan salt (this is one of the best, natural ways to energize and alkaline your body) and then I make myself a cup of Bulletproof coffee (I’m a big fan). I will then spend 5-10 mins on my Triggerpoint Grid (the best foam roller) and besides helping to wake my body up, I use this time to think about what I need to get done in the day. It’s physical meditation for me. I’ll then head to Workshop where I’ll either be teaching Classwork (our new weekly small group class) or I will train clients for 2 – 3 hours. I’ll normally have breakfast at 9am or 10am then will work with 2 – 3 more clients. After lunch, I’ll spend some time either responding to e-mails or in meetings, and then it’s time to get my workout in mid afternoon. This will either be a boxing session, a yoga session or I will train together with one of the team at Workshop.  Some day’s I may have 1-2 clients in the evening, then will head home and get dinner with my fiancé Adena, then will take Teddy for his final walk of the day. I try to get to bed by 10pm. Not very rock n roll but I always perform at my best if I get to bed by 10pm.

 

 Can you name three foods you just couldn’t live without?

Sweet potato, good quality dark chocolate and peanut butter, also coffee (if you can count that as a food).

 

What are your vices in life?

Chocolate Bread pudding, I love it!

 

What would your dream holiday consist of?

Bali is my perfect holiday destination. It has great food, the weathers always perfect, beautiful beaches and over the last 2 years, I’ve learnt to surf and Bali has arguably some of the best surfing spots in the world.

 

Lastly, what motivates you to wake up each morning and strive to be a better version of you?

My fiancé Adena. She is the strongest, most honest, caring person I know and inspires me every day to learn more and be better at everything I do. If it wasn’t for Adena’s help, support and guidance, Workshop would not be where it is today!

To find out more about the WORKSHOP Gymnasium and to book a consultation, click here

Why Should You Choose Cold Press Juice?

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Why cold pressed juice is worth the extra £££
‘Cold-pressed’ has become a bit of a buzzword of late – one that’s been bandied around with multiple products from coffee to cooking oils and claims many a health benefit. The product we’re excited about, and seemingly the one gaining the most gravitas at the moment, is the cold pressed juice. From independent vendors to prime spots in established department stores, it’s almost impossible to miss in London. But what’s all the fuss about and is it really worth the extra cash?

What is cold pressing?
Where juicing is concerned, cold pressing is the gentlest method (as opposed to centrifugal or masticating, which most high street juicers are) and involves steel plates that squeeze the fruit or veg between them with hydraulic force. Emma Wood, founder of Blend & Press in Covent Garden, tells us that the cold pressed method may be pricier but the result “leaves a much greater concentration of vitamins, minerals and living enzymes in tact in the juice, giving a huge body boost”. She goes on to explain that the increased density of nutrients and labour intensive (but far less wasteful) process is why the juices can be twice as expensive but also why they’re so worth it.

So what are the benefits for you?
First of all, and aside from opting for cold pressed, Emma tells us to make sure we look for organic juice that is not HPP (High Pressure Processed). The abundance of nutrients are untouched and undamaged and what that means for your body, we’ve put simply here:

  • Vitamins & minerals – help the body maintain healthy teeth, bones, skin, soft tissue, blood, nerves, chemical reactions, energy levels, and immunity – you name it, we need them both in their purest form to be able to function properly.
  • Enzymes – essential for the break down of nutrients ensuring our bodies actually absorb the vitamins and minerals – the heating of fruit or veg destroys the enzymes making it harder for your body to digest the food you’re eating.
  • Naturally occurring probiotics – keeps your gut healthy, aiding digestion, healthy metabolism and immunity.
  • Proteins – essential for growth and repair in the body as well as nerve and brain health.

The Hip & Healthy cold pressed juice directory

London

Great for: The wellbeing aficionado 

Blend & Press

Location: Covent Garden

Website: http://www.blendandpress.com

 Price: £7 (500ml)

Great for: The fashionista

Raw Press

Location: Wolf & Badger, Mayfair

Website: http://www.rawpress.co

Price: £7.50 (500ml)

Great for: The foodie

Roots & Bulbs

Location: Marylebone & South Kensington

Website: http://www.rootsandbulbs.com

Price: £5.99 (500ml)

Great for: The busy bee

Press London

Location: Selfridges food hall (and other locations)

Website: http://press-london.com/

Price: £6 (500ml)

Outside of London

Great for: The bride to be

Plenish

Location: Online & various stockists

Website: http://www.plenishcleanse.com/shop/

Price: £13.50 (500ml)

Great for: A tailored juice cleanse

Imbibery

Location: Online & various stockists

Website: http://www.imbiberylondon.com

Price: £12 (500ml)

Great for: The design junkie 

Leeds juicery

Location: Yorkshire (online)

Website: http://www.leedsjuicery.com

Price: £3.25 (500ml)

words by Jessica Latapie

Overtraining and Under-Eating… When is it all too much?

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We all know that exercise and healthy eating are good for us. However, as with anything, moderation is important and too much of a good thing can actually be bad. Ollie Frost, personal trainer and sports nutrition specialist at Reach Fitness, explains more…..

Ever found yourself pushing yourself to your physical limits week in week out, following a super strict low carb, low sugar, low calorie diet, but still the scales are just not moving? You might be putting your health at risk by overtraining and undereating – a vicious cycle.

Overtraining
Overtraining is defined by the National Academy of Science and Medicine as ‘an accumulation of training and/or non-training stress resulting in long-term decrease in performance capacity.’ In plain English, if you are consistently working to your maximum for long periods without scheduling recovery periods or failing to fuel yourself properly then all the blood, sweat and tears shed in the gym are actually causing more harm than good.

Overtraining, also known as overreaching, is a condition that tends to gets worse over time as the body doesn’t have time to recover. Many find themselves immersed in the fitness bubble and don’t realise that they are actually adversely affecting their health. And those effects can be both physical and psychological – it isn’t as straight forward as just feeling tired.

The physical effects of overtraining include fatigue, muscle damage, hormonal disturbances, infections, illness, injury and weight plateau. For women, one of the most serious physical consequences of the overtraining-undereating cycle is amenorrhea (the absence of menstrual periods) which can lead to long term fertility issues. Hormonal disturbances can also lead to increased risk of osteoporosis, a disease where by bones become brittle and weak and increase the risk of injury. The psychological effects of overtraining include depression and a lack of concentration. An obsession with training can also affect your relationships (ever find yourself putting the gym before your friends?).

Under-eating
Our bodies need energy, especially when exercising but also for sleeping, walking and digestion. Fuel for exercise is created from the calories we ingest and without enough of these our bodies will not perform optimally. Not eating enough tends to go hand-in-hand with overtraining. But not eating enough has its own problems:

Fat Gain
Ever heard of ‘skinny fat’?  As you under-eat your body will use muscle for energy and spare fat as it fights to survive when calories are too low. The result is a body which looks shapeless with a high percentage of body fat – who wants that?

Strength Decreases
If you push your body by running for longer and lifting heavier weight in the gym, it will eventually run out of fuel leaving you feeling weak and tired. And a tired, weak body isn’t going to get you too far.

Muscle Decreases
That sacred muscle you worked so hard for is lost as your body becomes desperate for energy –  fat is gained as the body sheds muscle because it can burn more calories at rest than fat.

Breaking the Cycle
If you can spot the symptoms, you can protect your health by following the five guidelines below.

ENERGY
You won’t lose body fat when you are in a state of starvation or stressed from overtraining. Slowly increase your daily calories by 100-150 calories each week until your reserves have been restored and you are starting to train with some serious energy again (say goodbye to feeling like a bus has hit you for days after every gym session!). To calculate your correct energy intake, use an online calculator or seek advice from a fitness professional.

REST
It isn’t easy to just stop, but it is important. Try to take 1 or 2 weeks off, focus on the basics – good eating habits and sleeping for 7 hours plus each night. Overtraining alters your body’s hormonal balance affecting your adrenal glands and your body’s ability to fall into deep sleep cycles. Use this rest period to restore your body and mind before training again.

PERIODIZATION
This sounds like a fancy word, but it simply means scheduling in rest periods throughout your training regime. As important as making time for exercise, block out days in the week that are rest days and use the time to mentally and physically recover from training.

NUTRITION
Your food should be as colorful as the rainbow! Do not avoid particular food groups and base your daily eating on single ingredient foods that are high in anti-oxidants and enough energy to fuel your workouts and your life. Pay particular attention to the inclusion of protein at every meal as this will help build and repair lean muscle tissue, along with carbohydrates (yes, carbohydrates!) to fuel your workouts – the zero carb diet is dead.

TRUST
Once you have taken the steps above, your physical and mental health will begin to be restored. Trust the process – ignore the bathroom scales (the number on the scale does not take into consideration factors such as body fat percentage) and track your progress by asking yourself how healthy you truly feel?

Words by Ollie Frost – www.olliefrost.com

Twitter : ollie_frost
Instagram : olliefrostpt

 

The App all Fitness Fans Should Have: Earthmiles

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What if you could earn sweet rewards for every workout?

Recently recognised as the app to “Inspire a Healthy Life” (we’ll interject by slyly name- dropping that it was in fact Vogue UK who said that..), and because we couldn’t possibly agree more, allow us to ‘appily introduce you to the latest must-have app, Earthmiles, rewarding fitness fans for achieving their fitness goals. With each “Earthmile” equating to a unit of your “sheer awesomeness” (because you earn it with your hard work, see?), you’ll be forgetting all about Air Miles pretty soon and indulging in the lifestyle opportunities Earthmiles has to offer as a reward for your tough grind.

Perfectly appealing to the loyalty card community, we enthusiastically invite you to view your Earthmiles app as a way of stocking up on exclusive health and fitness goodies at a fraction of their original price.  With previous rewards including £10 off at Runners Need, purely for moving from the couch to the local park for a 30-min jog, and free trials and classes flooding your inbox quicker than you can download Earthmiles, this addition to our active lifestyles ultimately feels like a no-brainer!

So, how exactly can we earn these Earthmiles? Well, it really is simple. Initially requiring you to select the sport of your fancy (and erm, we’re not talking interactive tennis here..), you then link your Earthmiles app to your preferred tracker (i.e. MapMyRun, Nike+ or Strava), and your units begin to increase almost immediately after embarking on your exercise regime. Additionally, if a friend takes preference of an alternative tracker app to yours, Earthmiles allows you to connect with them without compromising on your own personal fave.

Hip&Healthy

OK, so you’ve downloaded Earthmiles (very efficient of you!), received your initial round of Earthmiles, and want to get onto the good stuff, but aren’t entirely sure of the selection of perks in store for you to redeem?  Well fitness friends, with a wealth of our collectively adored brands all on board to support you in achieving the healthy lifestyle you desire, from Nak’d Wholefoods and Planet Organic, to Rebel Kitchen and Chi Running (to name only a few), embarking on your journey to health couldn’t be more desirable, right?

With the founders emphasising the idea of “socialisation” intentionally placed at the very core of Earthmiles, positively connecting with other Earthmiles enthusiasts over meaningful issues, while presenting them with your regular running regime (for example) couldn’t be simpler! Graciously grabbing your guilty conscience however, Earthmiles holds the potential to expose your lack of activity alongside the moving moments you have endured. So to translate, for all the self-confessed couch (sweet, of course) potatoes reading this, when using Earthmiles, there is simply no room for “starting on Monday,” as your fellow Earthmilers will spot the self-delusion instantly, resulting in you jumping off the sofa into your swimming cozzie or sweat-essentials within seconds!

Oh, and it doesn’t end there, as the creators have kindly included an in-app newsfeed, allowing you to stay updated with fresh perspectives through a constant flow of articles and tidbits, ideal for the moments where you are in need of some wellness words of wisdom.  With the vision to “create a community that people want to stay with” Earthmiles lovingly provides you with the power to build your idea of an ‘appy, active future.

Get started right here for Apple users and here for Android!

If you only do one thing this week… Be fearless

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English modesty is a wonderful thing, though occasionally, for us humble Brits, this exact characteristic can become our downfall. With the fear of the unknown taking over and therefore life and routine allowing mediocre contentment into our lives, we frequently ignore the possibilities that life pitches to us when anticipating the outcome. As a result of this, we are equally guilty of ‘leaving the fearless stuff to the fearless people’, and so positively permit ourselves to wean our way out of uncomfortable situations that ironically hold the potential to achieve a wonderful outcome. Well not any longer, as we’ve come to demystify these vague assumptions and deliver to you the permission to take on anything you’ve ever dreamt of, this week!

Just Say Yes
We carry this presumption that a person who portrays a fearless exterior has absolutely no fears, however as it turns out, this is in fact, the complete opposite. Using recently televised challenge, ‘The Island with Bear Grylls’ as an example, for those of you unaware of what it entails, to be brief, it requires two separate groups of 14 ordinary women and men to live on a remote island with only the bare necessities (yes, we just sang that too…) and survive for 6 weeks. Enduring moments of deep-rooted pain alongside wholehearted joy (not to mention the extreme hunger, which we could totally not deal with!), allowed the once unquestionably uneasy applicants to experience a level of fear reaching far and beyond any expectations they could have hypothesized. Subsequently, upon the arrival of their transport home, the adaptation to the island they had acquired had become their new normal, which in turn, came with a realm of mixed emotions with regards to leaving what they briefly called home. The point, I suppose, we are aiming to make from this is that through listening to their courageous, adventurous side, they said yes to something undoubtedly life-changing. One click of a button leading them through a brief application, brought them to a challenge which surpassed their initial fears, allowing them to fully immerse themselves into becoming spiritually, emotionally, and physically rejuvenated because of it.

Let Go
So we’ve established that some results of utter fearlessness turn out to be extremely life changing, but how exactly can we implement this idea into our daily lives? When initially aiming to make this happen, the first thing to put into action is to simply let go. Relieve yourself of the fears you hold, as they will do absolutely nothing for boosting your sense of empowerment, and detach yourself from what may occur by simply focusing on the present moment. Oh and we’ll let you in on a little secret, 80% of your fears actually never happen, as more often than not, it’s all in the mind!

Write Down Your Fears to Set Them Free
In addition to this, an excellent way of acknowledging your triggers is by jotting them down; let the paper know just how a certain possibility causes you to feel, sit with it, recognise it, and quietly let it go. Another fantastic way of dealing with fear is by asking yourself what the worse outcome could possibly be; will that extra dollop of hummus really make a huge bodily difference? – No! Perhaps the idea that people will judge you for quitting your job to pursue your dream terrifies you beyond belief? Or even going for that run you’ve always wanted to go on but you’re afraid of going too far and having to do the ride of shame home on the bus because you’ve run out of running fuel. Trust us on this one, there is no shame in it whatsoever – you took that step towards conquering an underlying anxiety, you were fearless, and that’s all that matters!

Be Fearless
Adopting a fearless approach towards your daily life occurrences is ultimately going to build the foundation for a knock-on effect of opening yourself up to an abundance of opportunities, however it’s what we do with these windows that will really elevate us to our next level of fearlessness. The next time a friend suggests arranging a group to take part in a 10K charity race, or perhaps to go on your first ever blind date, we say, if you’re apprehensive, do it. This tiny step of simply saying yes holds the potential to lead you to a fantastic experience and a memory to share. And you never know ladies, it could possibly, probably not, but you never know (eh eh), be Brad Pitt waiting for you in the window seat of Café Rouge.

Trust Your Instinct
Another approach when tackling the unknown is to merely listen to your instinct. If you long to travel more but are afraid of the uncertainty that comes with it, you probably, deep down, want to. When pursuing dreams perfectly within your horizon, you will inevitably form a snowball effect of creating goals and pursuing them, and with each task you set, your life will undoubtedly be one of a rich inspiration to others around you and more importantly, yourself. No longer will the unknown petrify you, as it will ultimately motivate you to seek out the feeling of fear which initially allowed you to take that first step towards unleashing the life of your dreams, one which results in a constantly renewed sense of purpose and fulfilment.

Just Do It
So it has to be said that conclusively, to be fearless is not a taboo we should shy away from. Have faith in your instincts, and follow the adrenalin-craving, perfectly pounding organ we associate with lurrv, which will ultimately lead you to a life of accomplishment, self-worth and happiness, and not to mention a fantastic array of stories to inspire others to follow in your footsteps. So to allow yourself to ‘just do it’ (thanks for that one, Nike), we’ll leave you with the words of a true fearless inspiration, Nelson Mandela, “I learned that courage was not the absence of fear, but the triumph over it.”

words by Jodie Corcoran

 

 

 

Fitspiration: Lily Simpson of The Detox Kitchen

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Founder of the A-Listers fave foodie brand The Detox Kitchen, Mummy to a gorgeous son, Co-Author of the cookbook “The Detox Kitchen Bible” and all round fab foodie, Lily Simpson is an inspiration to us and she also happens to be one of the world’s most wonderful people. Read on to find out why we all love Lily…

We know you’ve travelled all over, but how much did your travels influence the The Detox Kitchen and ‘The Detox Kitchen Bible’?

A lot! When I travel I find the most joy in the food I eat. I love that you can really get to know a place and its culture through the food. So wherever I go, I try to find the best local restaurants. And if I find a dish I love, it will almost certainly appear, in some shape or form, on one of our menus. The book is a real mish-mash of my travels, from Kerelan curries to moroccan tangines, Asian stir-fry to classic british stews. Every recipe I write has to come from some source of inspiration, and its wither from my travels or from local restaurant London.

We presume you haven’t got much time to spare, so what are your best ways to find a balance between work and play?

I think the key is making sure you dedicate your time to one thing at a time. So when I am with my son, I try not to use my phone and I try to give him my full attention. It’s the same with work and friends. I think we all try to multi-task too much but that doesn’t work for me. I need to focus on the task at hand and once its complete I can move onto the next one.  And weekends are always family time, I will never compromise that as it is so important to me.

Can you give us some of your top tips for staying healthy, happy and detox-kitchen-ready at all times?

Drink lots of herbal tea. I have about 8 cups a day. Try to reduce carbs in the evening, instead super size your portion with loads of green vegetables and lean protein. Reduce your sugar in take, this is such a hard thing to do but makes such a huge difference. I find reducing dairy improves my complexion, but everyone is different.

Now we’re not asking for a confession here but.. we would love to know if you have always eaten this way?  And if not, why and when did it change?

I have always loved food, cooking it and eating it! I guess I needed to work out a way to be able to stuff my face (I am pretty greedy) but not pile on the pounds, and the easiest way to do that is to ensure that the food you eat is healthy and delicious. I eat loads but most of it is good for me. That said, I don’t eat in this saintly way all the time, I am partial to a cappuccino and kit kat from time to time!

With two London Kitchens already super successful, can you give us a sneaky insight as to whether there will be another location any time soon?

We are very excited about our next deli which will be opening in Fitzrovia in Mid-July. It is over 2000 sqft and we have a couple of surprises up our sleeves too, we will tell all very soon!

Which foods couldn’t you live without?

Couldn’t live without lemons, coriander, red onions, ginger, eggs, chicken cashew nuts, broccoli or cauliflower.

We would love to know, from the unofficial queen of everything ‘detox’, what your top tips are for staying healthy on a budget?

You guys! So, eating healthy really truly doesn’t need to be expensive. Stock up on good grains, they are cheap and will bulk out a dish in the most nutritious way. I love quinoa and buckwheat. Fresh herbs and spices are a cheap way to create bold delicious flavours, so stock up your spice cupboard and start a little herb garden on your window sill. Batch cooking is also a great way to save money, I make banana bread at the weekend and always take a slice with me to nibble on throughout the day, it stops me from spending unnecessary amounts on cake and tea! Cooking your own lunch for a few days is always a good way to save too.

What are some of your favourite ways to exercise?

I love a good walk, I walk from Maida Vale into town, and back, on most days. A yoga class once of twice a week clears my head. But that’s about all I can squeeze at the moment.

If we opened your home kitchen pantry, what 3 staples would we find?

Onions, ginger, ground almonds.

Do you have a morning routine to prepare you for a hectic day full of recipe writing, intense cooking and business meetings?

Ha. I wish. Since having a baby most of my routine has gone out the window. So between changing nappies, wiping down surfaces covered in baby food and cleaning grubby hands, I just try to ensure that I leave the house with brushed hair and clean teeth! Although somewhere before 11am I always try and squeeze in a fresh juice!

After a long day’s work, what’s your favourite way to unwind in the evenings?

Cooking. I cook every nigh. I find it really relaxing, having a chat with my husband or friends if we have some coming for dinner, whilst I’m stiring some pots and pans. Oh and I love a long bath.

Now of course we are itching to discover what your most favourite recipe from your book is and why?

It has got to be the Lemon Chicken, it is adapted from my mums version, which I have grown up on, and the flavours are so intense and delicious. I serve it with a cauliflower cous cous, which works perfectly with it. I love the caramel slices too, they taste really indulgent.

What exercise gear do you love to work out in?

I wish I was cooler but I just wear an old t-shirt and my sweaty betty black leggings!

Do you have any beauty tips or secrets you would care to share with us, or perhaps a go-to product you just couldn’t live without?

Go and buy the Pai Rosehip Oil, it changed my life! Such a great natural product, I use it every night without fail!

Everybody loves a wave of inspiration to help them get-up-and-go, do you have a mantra that ultimately motivates you?

Everything will work out in the end, so don’t stress or worry about anything, just keep going.

With a wealth of travelling experience under your belt, if you could transport The Detox Kitchen anywhere in the world and serve up some of your most delicious dishes to the locals, where would that be, and why?

Either New York or India. Both equally energising, inspiring, amazing places.

Now it wouldn’t be fair of us to round off an interview with you without indulging slightly in our curious side.. So, what’s next for The Detox Kitchen?

Well the new deli in Fitzrovia is taking up most of our time but we are also launching our book in the US in July which is exciting and will be doing a book tour over the next few months. We are currently writing our new summer packages which will be coming out next month. We will be preparing for some big events during London Fashion week in September. There may also be talks of another cookbook… I’ve said too much 😉

#FITSPO: MCKEL OF NUTRITION STRIPPED

 

How to Prep for a Juice Cleanse

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We love a cleanse here at the H&H HQs. Not only is it a great way to give your system a re-boot and rid your body of toxins but it also comes with added benefits of brighter skin, more energy and reducing bloating. Juicing also allows the body to regain an alkaline balance, as well as normalise digestion and give your metabolism a gentle nudge. Tempted? Then be sure to take note of these top cleansing tips inspired by our friends at Plenish Cleanse, to maximise your detox and leave you feeling Super-Human.

The best time to cleanse
It is not recommended to start a juice cleanse during an emotionally intense time or during a major life transition. Instead, begin when you feel able and set yourself up for success – ask your friends and family to be supportive and maybe even join you!

Set new intentions for yourself 
Whilst preparing for your cleanse it may also be beneficial to set intentions of what you want to achieve from it and what you feel no longer serves you. Do you need to heal relationships or feelings of illness? Embrace your cleanse with an open heart, as now really is the perfect time to become the best version of you!

What to eat (or not eat!) in preparation
Cleanse preparation is so important and three days before you begin your cleanse, you should be weaning yourself off some of the things which are making you want to detox in the first place. Such as red meat, processed and fried foods, caffeine and sugar. PLENISH cleanse in London explain that in doing so, the easier and more beneficial your experience will be and the less you will suffer from unpleasant detox symptoms, such as headaches and fatigue. 

The day before your cleanse you should be more than ready to kiss goodbye the indulgences and are ready to fully embrace the green! PLENISH recommend a fresh fruit salad for Breakfast. A Smoothie or a leafy salad with lemon juice, olive oil, himalayan salt and pepper for lunch. Dinner may consist of lightly steamed vegetables with a tablespoon of olive or hempseed oil and himalayan salt. So this means don’t go for the panic-stricken “last supper” approach and have a burger and chips the night before! 

Totally normal side effects
Everyone feels slightly different whilst cleansing because we are all beautifully unique. There are however a few common side effects which are totally normal. Besides feeling invincible and having a rejuvenated sense of productivity, there may be times when you feel a little chilly. This could be down to your body not digesting food, which generates heat. So sipping on lots of herbal teas throughout the day will warm you up and keep you hydrated too. Hydration is key, so keep drinking at least eight glasses of water per day! Do listen to your body and if you are feeling tired, that’s okay. We also suggest easing up on your usual work-out routine and instead recommend taking one or two light walks per day to accelerate your lymphatic and circulatory systems. If you experience bad headaches, remain calm! It is likely a result of your body ridding itself of toxins, so be sure to drink more water. Or perhaps you’ve gone cold turkey from the caffeine you normally drink – try a peppermint tea instead.

To help you get the most out of your cleanse, it is recommend to try infared saunas, which will not only help you sweat, but relax you too. Dry skin brushing and massages are also great ways to assist the detox process.

Yippee you did it!
Well done you! We bet you feel and look amazing, but be warned, don’t immediately reach for the foods you were probably yearning for on day 1. So try and break the cleanse as gently as possible… your body and mind will thank you for going easy on yourself.

Keep up the good work in your kitchen with founder Kara Rosen’s healthy cookbook: http://www.plenishcleanse.com/shop/plenishbook

Our Top Five Summer Glow Tricks

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With the warmer months well and truly upon us, accompanied by a never-ending supply of images filled with beautiful beaches and cooling cocktails, the mutual longing for a goddess-worthy glow is only increasing.  The social media whirlwind we are all so familiar with however, has blessed the nation with some of Britain’s most glowing females (Ella Woodward, Madeleine Shaw, Saskia Gregson-Williams, Calgary Avansino – to name a few) who, luckily for the rest of us, advocate an abundantly healthy lifestyle.

With not as much time however to dedicate to embodying a constant picture of health, we want to show you just how you can adapt their glowing agendas into your packed lifestyles.

Do not fret ladies, as we’re here to dissect just exactly how to achieve this.  So without further ado, let’s fast track towards our most radiant selves with these 5 blossoming tips..

Tip 1:  Go Green

It’s time to start from the inside out and, ‘go green’.  Now, aside from being the colour of the moment, more and more people are beginning to realise that perhaps the health police might just be onto something.  The proof is in the pudding, or porridge (or whichever metaphor takes your fancy!), and our favourite gurus are living, breathing examples of what a little bit of greenery can do for our overall wellbeing.

So if you’re wondering where to start, why not begin with a mere handful of spinach thrown in to blend with a smoothie (which, by the way, will make you feel super hip when walking to work in the morning!), a fruit salad with an abundance of gorgeously green kiwi, grapes or diced apple, or perhaps a richly indulgent, but totally guilt-free (of course) avocado toast.

These small changes can make for such a wonderful difference in your mood, health and most importantly, your glow.. feels like a no brainer ladies, so why don’t we say, the greener the better!

Tip 2:  Keep it ‘au naturel’

With the summer stumbling upon us, we find ourselves in a slight predicament with regards to our winter make-up essentials.  We spend our days yearning for the next glow-enhancing promise in the form of make-up and skincare, however post-holiday, once our sun-kissed selves are bracing the world, a new wave of compliments always seem to flood in, so why don’t we just jump straight to that point?

A good place to start is always your moisturiser, which ultimately creates the external foundation for your glow.  Simply allow your skin to embrace the sunshine with a tinted SPF moisturiser for your working days, and opt for a touch of coconut oil for example, on your days off.  Ooh and don’t forget your sun cream!  If you’re anxious about the absence of all make-up however, prep the change with an eyebrow/lash tint and a humble mixture of coconut oil with a lip colour to smooth over your lips.

With all of this in place, you will be on track for your most radiant summer yet!

 

Tip 3:  Remember to smile!

Why is it that our beaming companions carry an air of warmth and a glimmer of happiness with them wherever they go?  Are they happy all the time, surely not, but their smile instantly transforms the way we perceive them: totally glowing!

Someone noticeably radiant is Kate Hudson; with a lifestyle undoubtedly demanding, two young children, an over-publicised love life and a few film scripts to learn in between (I suppose), each image seen of the Hollywood star is complimented with a wonderful smile, which in turn, gives her a glow anyone would be envious of.

So I suppose this one is, on the surface, pretty simple.  And although it may sound small, another secret to enhancing the glow of your dreams is by doing more of what makes you smile, so make that extra effort to find a way to smile about whatever you may be doing.

Let’s find more to smile about ladies, and our natural glow will flourish wherever we go.

Tip 4:  Get outside

There is not a person who can deny, that post-exercise they feel absolutely wonderful. The endorphin – fuelled high that comes with moving your body around in whichever way you choose, accompanied by a forehead and upper lip sweat of unspoken approval, must just be the ultimate fab feeling!

There can be no time for excuses when it comes to getting in the oxygen, as even a brisk walk will be thanked by your insides. Yes, you heard it, just stepping out the front door for a 30 minute wander will do wonders for that glow of yours!

Exercise also has the most incredible benefits on counteracting stress (don’t worry, we all suffer from it!), which has a horrible tendency of turning into dull, break-out prone skin, so essentially the more exercise you do, the plumper, more youthful, dewy and ultimately glowing skin you will obtain!  Sounds like a win-win situation to me!

Tip 5:  Do more ‘you’

At Hip & Healthy we’re all about embracing the best version of ourselves, and so with that in mind, we come nicely onto our final trick for glowing skin, to ‘do more you’.  It’s incredible to see that so little people regard time for themselves as valid.  So you now have our full permission to do that facemask you bought a month ago, read a novel you’re just dying to read, have a night out with some of the girls, and not apologise for it!

There are a few things we just can’t forget about though, make sure you drink two litres of water a day and eat an abundance of fresh fruit and veggies.  We all know they’re good for you and make you feel incredible, and so surely the way we feel is of most importance when striving for an external glow?  Wake up half an hour early to practise yoga, meditate, run around the park, or even to allow time for that fresh juice you wish you had the time to make in the morning.  There isn’t a doubt in my mind that you won’t be grateful to yourself that you achieved something that makes you feel wonderful all before the day has begun.

Likewise, be sure to get those zzz’s in at night – after all, the hours before midnight are most important, right? (Beauty sleep and all!)

So, with these five fabulous fail-proof tricks for a healthy glow in mind, getting that glow we all long for is well within your reach and now is your chance to get started.  Here’s to a glowing revolution, and so in the words of Madeleine Shaw, “Let’s get the glow girls.”

words Jodie Corcoran

Image by Jeff Lipsky for Roxy

London’s Hottest New Fitness Destination? We try Core Collective…

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London seems to be home to a range of brand new “fitness destinations” each promising to offer the hottest and most unique work-out experience, so how do you distinguish the average from those who are really raising the bar? Don’t sweat it – we’re here to give you the lowdown on our new favourite gym spot, which we promise you is anything but ordinary.

Core Collective is a newly opened boutique studio situated just off Kensington High Street. We first heard their name whispered on the Instagram grapevine and knew we just had to jog along for a taster session. On entering, our first thoughts were how it felt impossibly cool (think cocktail lounge more -than gym). With its polished concrete walkways and its spacious lounge and café area (perfect for pre- or post-workout socialising) it felt understated but luxurious. Plus, the studio is also bedecked with a selection of contemporary artwork that’s rotated throughout the year.

So besides the art gallery and gorgeous interior, Core Collective also distinguishes itself from other gyms because surprisingly, you don’t need a membership. Instead you pay for blocks of five, ten or twenty classes. They also specialise in only three types, so you’re sure to receive the best workout possible.

Our first taster class was ‘Accelerate’ taken in the night club-esque spinning studio. The class offers straight up spinning and promises “High energy with soundtrack and instructors to match.” Naturally we were a little nervous, but honestly needn’t be. Core’s head trainer, James Pisano, led the class and whilst pushed us physically, we felt encouraged rather than terrified!

Twenty minutes later and feeling a little wobbly-legged, we hopped off to our next class, ‘Velocity’, which is a high intensity, athletic interval workout. Our trainer, Gilles, guided us through each exercise and promised to “get rid of what you don’t want and tone up what you do”.

Dying ever so slightly, we then went on to meet TRX guru Paddy, for our last class, ‘Resistance’. This workout is where stamina meets strength and our whole body was worked through a variety of exercises. There was an emphasis on strengthening the core and we just knew we would be aching later on (if we weren’t already… which, if we are being honest… we totally were).

Our brunch upstairs was then calling (thank gahhhh)! So after a luxurious shower (complete with fluffy two-metre towels and Bamford toiletries) we got to sample the yummiest menu made by Who Loves You, including an acai bowl, cold-pressed juices and a chia egg-white omelette  – yes, we were in health-junkie heaven!

Core Collective definitely showcases boutique fitness at its finest and if your quick, you can currently book your first class totally on them! Ladies, trust us when we say – it might just be your new temple. https://core-collective.co.uk

words by Madi Manners

THIS JUST IN – REVOLUTIONARY PERSONAL TRAINING AT CLARIDGES  

If You Only Do One Thing This Week: Eat these Five foods to Boost Energy

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We’re sure that everyone at some point has felt tired of being tired! Whether its not having enough energy to get through a hectic morning or perhaps you’ve felt sluggish as the working day draws to an end. Instead of feeling tempted to reach for that coffee and a sugary snack, we’re sharing five of our favourite energy-boosting foods, which will help you to avoid that 4pm slump and generally keep you bursting with energy all day long!

Greens such as Kale and Spinach

Popeye was right – spinach, kale and other dark, leafy greens are packed full of iron and can really give you a boost! Iron is an essential mineral required to form a central part of hemoglobin, the oxygen carrier in the blood. Not getting enough iron could therefore result in body tissue not receiving as much oxygen as they should, leaving you with a feeling of constant fatigue. These Super Greens are also extremely high in magnesium, which plays a vital role in the production of energy. Or if that’s not reason enough, scientists have now found that these “Super Greens” contain a compound called nitrates, which are an energy-boosting ingredient. Dr Eddie Weitzberg states that these nitrates act “like a fuel additive for your muscles”. We weren’t always told to eat our greens for nothing! Plus, we love how easy it is to pack tons of spinach into meals, simply throw it into a breakfast smoothie or have it wilted in a bowl of yummy brown rice!

Almonds

If they’re not already, make sure almonds become your new best friend! These little gems are an amazing source of healthy fat and protein, all of which help to regulate energy levels, banishing that slump we have all felt in the afternoon. Almonds are also packed with a potent combination of energy-enriching nutrients, including vitamin E, magnesium and copper, but they are also incredibly delicious, Win-Win! Blitz up almonds with dried fruit to make energy bars, or simply eat them by the handful as the perfect snack!

Sweet potatoes

Lets not forget the sweet potato. We want to tell you why these guys are such great energy-boosters and one of our favourite sources of carbohydrate. These particular carbs are “slowly released into the bloodstream as glucose, which the cells in the body use as energy,” says Dr Frankie Robinson. Sweet potatoes also contain iron, potassium, magnesium, vitamin C and vitamin D – all of which help to increase energy levels. We love sweet potatoes roasted and thrown into salads or in a yummy frittata as the perfect go-to breakfast choice! Like all produce though, do try and buy organic where possible, as Jon Barron notes in his book “Lessons from the Miracle Doctors”, that organic veg is much more nutritious, not only due to the lack of pesticides and chemicals, but due to a higher mineral content in the soil.

Superfruits

We’re not talking about anything fancy here, just the humble banana, which is an amazing source of fuel for the day! Bananas are very easily digested and provide instant energy due to being a carbohydrate. Bananas also contain lots of potassium, an electrolyte that helps maintain normal nerve and muscle function, as well as mood-boosting trytophan, bonus! Oranges are also a great high-energy food – the Vitamin C and natural sugar content help reduce fatigue levels. Tara Gidus, R.D., nutritionist also states that even a simple apple can work wonders on our lagging energy supply, due to containing lots of fibre, which gives longer lasting energy, instead of a nasty spike in blood sugar.

Quinoa

This fashionable miracle grain seems to be loved by all! Quinoa is a highly nutritious grain that keeps you feeling fuller for longer due to its rich complex carbohydrate and protein content. It is also packed full of iron which helps keep red blood cells happy, ensuring that they can deliver sufficient levels of oxygen to the body. Magnesium is also found in this super food, which is vital in energy production. According to a study conducted by the U.S. Department of Agriculture, individuals with low levels of magnesium in their muscles used up more energy, even during minimal physical activity and therefore became tired more easily. If it isn’t already, quinoa should definitely become a kitchen staple, our favourite dish right now is a delicious quinoa tabbouleh!!

Image: Californian Almond Board

Words Madison Manners

Fitspiration: McKel of Nutrition Stripped

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How did your love affair with healthy eating start?
I’ve always loved food, helping my mom cook in the kitchen and learning the basics of whole food. To this day, the best brussel sprouts I’ve ever had were from my mothers’ garden in the backyard! Fast forward a bit and it wasn’t until college that I knew teaching others to live optimally through nutrition and lifestyle was really my true “calling”. I jumped from major to major starting out as an art major, then psychology, then marine biology, then nutrition—yes, an odd sequence of majors! I think you now understand my love of photography/creativity and fusing it with nutrition and science. I had a growing interest in sports nutrition and was fascinated by the basic fact that what we put into our body directly impacts our athletic performance- granted I wasn’t a collegiate athlete, but to this day consider myself a recreational athlete, and knowing this basic fact was paramount to how I felt and looked. That’s where my love of nutrition and it’s impact on our health really started, from then on it involves many stories and an evolution of my thoughts, practices, and research as a dietitian bringing me where I am today with my food philosophy and living whole.

How would you best describe your diet?
Heavy on the greens, healthy fats, nut, seeds, gluten free grains, dairy-free, fresh fruits, proteins, starchy carbohydrates, chocolate, and more! Also, I’m a fan of the YOU diet, haha one where you eat the way your body wants and responds too. I personally practice a whole foods lifestyle, where I consume 95% of my foods from whole food sources; the other percentage is for the occasional indulgence when I want. For health purposes and intolerances, I am gluten free and dairy free. I used to suffer from horrible migraines, bad digestive issues along with acne and hormonal issues, overtime gluten and dairy were the biggest catalysts for these health challenges along with some lifestyle factors I was neglecting to address. I also am not into labeling diets – I think there are far too many diet and “wellness gurus” out there shelling out information outside of their expertise or making their readers/followers feel like they have to fit a certain mold, whether it’s paleo, vegan, raw, vegetarian, etc.; remember always do what works for you and leave the nutrition dogma at the door and embrace the uniqueness of you!

What ingredients could you not live without?

  1. Dark leafy greens of any kind, my favorite being spinach and kale.
  2. Lemons, perfect for adding a kick of acidity in food and also vitamin C
  3. Spirulina– Since first trying spirulina I fell in love with the flavor but after researching the nutrition and health benefits of it, it made spirulina that more appealing.
  4. Avocados and coconut oil- are my must-have healthy fats and beautifying fats. Avocados are great sources of potassium, vitamin E, K, C, A, magnesium, copper, and fiber that is great for keeping our digestion optimal. Coconut oil is a great source of medium chain triglycerides, which has been studied for it’s ability to increase metabolic rate, doesn’t negatively affect cardiovascular health, can help ease digestion/constipation, and is a natural antimicrobial and antifungal.

What gets you up in the morning?
Being grateful to be alive! Knowing that I have the ability to inspire and change peoples lives whether it’s through my clients, my blog, social media, everyday conversations, connecting with readers, etc. It’s an inner motivation and drive that nothing can shake! Reading the sweetest emails and comments from readers about how I provide them a reliable voice of nutrition advice, information, and inspiration by sharing glimpses into my life, keeps me going too. My life isn’t vastly different from most peoples – social media can be such a funny little 2×2 square delusion and a way to “make up” ones life, I’d rather just be honest and show my real down-to-earth living, even if that means sharing recipe failures in the kitchen or silly moments of me just burning off steam dancing ridiculously by myself!

Take us through your day on a plate?
It changes daily depending on my activity, my goals, and what my body is intuitively craving! In a nutshell it’ll involve some of my staples: Stripped Green Smoothies, green juices, hot tea, matcha tea lattes, porridges, Nourish Bowls using whatever veg I have on hand or what’s in season, hearty supper meals like grains or proteins like eggs or wild caught fish, spirulina, medicinal mushrooms, Turmeric Milk, etc.

How do you sweat?
I LOVE working out, it’s one of my morning rituals that keeps me centered and on my toes. I’ve been weight lifting and exercising since high school. Naturally being thin and small framed, I have to work for curves and weight lifting is such a great way to rev metabolism, keep your hormones and bones healthy for a woman, and change your body composition. Not to mention, it’s fun! With that, I do HIIT circuit training, barre3, Barry’s Bootcamp, kickboxing, hiking, swimming, walking, biking- I love it all. I love working out so much so that I’m constantly in workout gear- some of my favorites being Nike and my healthy t-shirt line I just launched! This year on Nutrition Stripped, I also started interviewing the leading personal trainers in the industry in my Fitness series!

What is your favourite workout track?
I can’t workout without music, literally! I love a combination of: Beyoncé, Drake, Childish Gambino, ODESZA, Deftones, Radiohead, Haim, Taylor Swift, Tove Lo, Banks, Broods…I could go on forever, I love music- it runs in my blood coming from a household of musicians.

What book are you currently reading?
Honestly, it’s a nutrition textbook I was reviewing for research! I recently read How to Be Parisian which was adorable and my favorite book of all time is the Power of Now by Eckhart Tolle.

Which three famous people would you invite to dinner?
Thich Nhat Hanh, Jamie Oliver, Kristin Wig, – I’m just sayin’ that would be a fun and truly enlightening dinner…

Favourite place to escape to?
Ideally, anywhere with water. Being by a warm coast is where my spirit is meant to be and think my work will take me there soon (just maybe)! Otherwise, anywhere I find mental space and peace; it could simply be a walk outside with my bare feet on the ground.

What’s the best advice you have ever been given?
You are, so be. It’s a simple phrase, yet incredibly powerful and means so much to me. It reinforces my authentic self, to do-act-speak-write-work, etc. with authenticity, humility, and love! I often hear clients and readers focus externally on comparisons and comparing their life situation with someone else- it’s futile and only drains energy from what matters… YOU!

What are your top tips for those looking to start their own health food blog?

  • Only do it if it serves you and the community! Having a voice via a blog opens up your vulnerabilities, yet is also a beautiful space to share your passion and touch people’s lives- use a blog as a vehicle for sharing positivity and goodness, not for fame or popularity.
  • BE YOU! Use your authentic and unique voice to write and do what you do best. Speaking authentically will ensure you’re reaching people who “get” you- those are your people/tribe!
  • Be patient with your goals. It takes time building a blog and a following…it will not happen overnight.
  • Have fun with it! If you stop having fun, it’s time to take a deeper look at why.

Guilty pleasure?
Standing in my kitchen, in tree pose, holding a jar of almond butter in one hand and a spoon in the other…’nuff said! I don’t feel guilt though, I just enjoy!

#FITSPO: LORRAINE PASCALE

In-Flight Beauty – the golden rules to fight the flight

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We’re all going on a summer holiday… but first we have to tackle the challenges that go hand in hand with flying. Bloating, dry skin, lack lustre hair, dehydration… not quite the beach accessories you had in mind? Jessica Latapie explores the seven golden rules for take off that’ll guarantee you’ll feel great when you disembark and head for the beach.

1. Scrub up
Cleansing and exfoliating the face can be so underrated but it’s perhaps one of the most important steps in your beauty regime, let alone pre-flight. Dead skin cells, grime and dirt all make for a dull complexion and prevent your moisturiser from doing its job. In the week leading up to your holiday, have a good scrub with something like Mauli’s Radiance Exfoliant, an Ayurvedic mixture with rose petals and sandalwood powder to lift away deep impurities and make your skin feel tighter and brighter. Use your usual cleanser to wipe away all the excess oil and dirt and you’re on to a winner. http://uk.spacenk.com/radiance-exfoliant/MUK200015006.html

2. Treat your skin
Once your skin is properly cleansed, your moisturiser and eye cream have room to do their jobs. As aeroplanes are heavily air conditioned, moisturising is essential to keeping thirsty skin quenched. To get the most out of your moisturiser take a muslin cloth or flannel on board and wet with lukewarm water to dab over your face prior to applying creams – this will help them absorb into your skin faster. Opt for vitamin rich creams (particularly A, C and E) that aid repair, like the Creamy Eye Treatment with avocado from Khiel’s. http://www.kiehls.co.uk/skin-care/by-category/eyes-lips/creamy-eye-treatment-with-avocado

3. Choose the right make-up
Try to keep make-up free for the duration of the flight, letting your moisturisers do the work and your skin breathe. If you’re eager to apply before you disembark, stick with something light like Perricone MD’s Face Finishing Moisturizer Tint, it has little pigment capsules that burst and add a radiant sheen to any skin tone as you massage it in and won’t clog pores. Having an eyebrow pencil and mascara to hand is also a good way to wake up the eyes! http://www.selfridges.com/en/perricone-md-face-finishing-moisturizer-tint-59ml_475-2000301-5319/

4. Control your hair
Bed head can be a good look, sometimes. ‘Plane head’ not so much. When you’ve been crumpled up trying to sleep leaning on one arm or a carefully adjusted neck pillow, it’s inevitable that hair gets flat and static, not to mention that wonderful air con drying it out too. Keep a lightweight hair moisturiser handy, like Dr Hauschka’s Neem Hair Oil, to rub into the ends of your hair once you wake up to maintain moisture, control and keep it looking shiny. http://www.johnlewis.com/dr-hauschka-neem-hair-oil-100ml/p124102

5. Eat right
When it comes to pre-flight food the first rule of thumb is to avoid salt. At altitude we are subject to fewer oxygen molecules, meaning that oxygen levels in the blood are lower and, therefore, salt levels are more concentrated. Your body deals with this by clinging on to water, which is where you tend to get bloated and skin looks puffy. Try to opt for fresh fruit, particularly bananas with inflammatory reducing potassium, vegetables and lean proteins rather than crisps and croissants at the airport – you’ll be thankful for it we promise!

 6. Hydrate
It’s always tempting to get started on the holiday cocktails as soon as we step into the airport, but try to save them for the beach. The mixture of altitude and aggressive air conditioning are extremely dehydrating to the body so opting for water or herbal teas over your usual Martini will decrease the chances of the bloating and puffy skin. The Nosh Detox ‘mile high’ pack is a great kit aimed to make it easy to keep hydrated, immunity boosted and travel sickness at bay. After all, nobody wants a green complexion. http://www.noshdetox.com/product/nosh-mile-high-pack/

7. Boost circulation
Sitting still for extended periods, and whilst at altitude, limits circulation hugely. Getting up and moving around is key but not always possible and let’s face it, sometimes we want to catch some sleep to make sure we’re ready to go at the end of the journey. Dry skin brushing before flying can aid circulation. Use something like the polishing body brush from Aromatherapy Associates on dry skin, brushing the skin upwards in a circular motion to get the blood flowing. http://www.net-a-porter.com/gb/en/product/391477

Now you’re ready for take off, we hope that you enjoy the flight and have a happy, healthy holiday!

words by Jessica Latapie