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GUT & MIND RESET

Costa Dulce’s 6 Week Holistic Wellness Program

In the fast-paced world we live in, taking a moment to reset our gut and mind is not just a luxury; it’s a necessity. Costa Dulce’s 6-Week Holistic Wellness Program offers a unique opportunity to do just that. This comprehensive program is designed to harmonize your physical and mental wellbeing, setting the foundation for a healthier, more balanced life.

A Fusion of Traditional and Modern Wellness Practices

Embark on a transformative journey with a 6-week guidance program, including a 2-week intensive at our serene retreat center. Experience profound growth and rejuvenation in a tranquil setting. The program melds both traditional and modern elements of functional health and biohacking, featuring tools like an inflammation- reducing diet, movement, cold plunges, saunas, steam rooms, coaching, education sessions, and more of the best wellness practices out there.

Limited Availability for Personalized Experience

This year, there are just 3 sessions and each session is limited to 15 people. It’s expected to fill fast so contact [email protected] with any questions. If you’re ready to recommit to becoming your best self, click the button to book your session.

WHY A RESET?

If you’ve been to Costa Dulce, you’ve likely crossed paths with the founder, Tyson. While building large businesses comes with many joys, it also comes with many stressors. After a decade of entrepreneurship, an autoimmune disorder presented itself, which catapulted Tyson down a long winding health journey. As so many of us find on a health journey, it often begins with nutrition or movement, and the realization that your health is comprised of so much more quickly becomes apparent.

The creation of this holistic wellness program was driven by a need to help ourselves and a desire to share the tools we’ve found impactful with others. We’ve partnered with naturopaths and functional medicine specialists to create a program that addresses the major pillars of health, and provides education in various wellness areas.

It is a chance to reset the relationship you have with yourself, your diet, your mind set, and so much more. Wether you’ve been on a health journey or are just starting, you’ll find space to connect with others on a similar journey and ultimately establish a new foundation to move from. We don’t promise to fix anyone or solve all issues, but we do promise to empower you with the knowledge and tools to take ownership over your own wellbeing. 

THE PILLARS OF HEALTH: BUILDING YOUR WELLNESS FOUNDATION

These ‘Pillars of Health’ form the foundation of function wellness, and are the guiding principles for Costa Dulce’s Holistic Health & Wellness Program. Our goal is provide foundational practices for each key area.

We don’t expect to change your life in 6 weeks, but we will create foundations for you to build from by helping you break and replace old patterns with new healthy habits.

NUTRITION

We are what we eat in the truest sense and the meal plan is one of the most important components of the program. Meals are fashioned after Paleo/Autoimmune diet protocols and we’re incorporating two days of fasting as fasting has been shown to have incredible impacts on gut health, reduction of inflammation in the body, and overall healling

MOVEMENT

How much and how often we move is equally integral to our overall health and stress levels. Due to the potential for detoxification with the diet protocols, for this program we will be keeping movement gentle, with options for more intensity. Each day will begin with yoga, followed by either a mobility session, gentle movements to keep joints supple and healthy; or a sauna/cold plunge experience to help further detox the body and accelerate healing.

STRESS MANAGEMENT

While movement and nutrition are key components of stress management, having a healthy relationship with stress is multi-fauceted. The program as a holistic approach, integrating various tools such as meditation, journaling, and ice baths to effectively reduce stress markers like cortisol in the body. These practices not only address the immediate levels of stress but also prepare individuals to navigate and cope with future stressors more adeptly.

COMMUNITY

Often a forgot but integral part of health – the connections we make and maintain with others can have huge impacts on our mental and physical well-being. Components of the program and designed to help you form and keep connections.

SLEEP

We spend a large portion of life sleeping but often have very poor habits around it. The program incorporates things like teas and breath work to help you create a bed time routine that supports your best sleep and health.

PROGRAM OVERVIEW

WEEK 1-2: PRE-RETREAT PREP

Before you arrive at Costa Dulce for the two-week intensive, there are a few things we recommend doing to get the most out of your experience.

Movement: Begin incorporating gentle movement into your every day life. Create the time for a morning or evening walk, yoga class, etc. This is your time to start finding the space in your life to prioritize moving your body on a daily basis.

Diet: This is your time frame to begin eliminating things like dairy, gluten, and sugar while also adding more whole foods into your diet.

Mindfulness: Start paying attention to your daily stressors and triggers. What things, people, places challenge us on a daily basis — how do we respond?

Tracking: Begin tracking sleep, eating, emotions. These markers will gauge our progress throughout the program.

WEEK 3-4:  WELCOME TO COSTA DULCE

During your stay for the two week intensive, your daily schedule will balance movement, connection, education and freetime.

YOUR AVERAGE DAY: 

7:00 AM – Meditation

7:30 AM – Yoga

8:30 AM – Mobility OR Sauna/Cold Plunge

9:00 AM – Breakfast

11:00 AM – Workshop

1:00 PM – Lunch

5:00 PM – Dinner

5:30 PM – Sunset Walk

Each day we will begin by gathering in the yoga studio, reviewing our journal prompt for the day, and dropping into meditation until the yoga class begins. Different meditation techniques will be introduced and the style of yoga willl vary day to day. After yoga, we will stay in the studio for a short mobillity session or we will head over to the sauna and cold plunge.

Once finished with the morning activities, we’ll enjoy breakfast and have a little free time before gathering once again for the educational component of the day. Each workshop will begin with a tea and an overview of its benefits before covering various topics related to mental, emotional, and physical wellbeing.

We will have the afternoon free to enjoy a massage or some solo time before meeting for dinner and ending the day with a beach walk. The first part of our evening beach walks will serve as time to decompress from the day, the second part will be a silent meditative walk.

*Workshop content and details on other wellness inclusions like acupuncture and massage are being finalized and published asap.

MENU OVERVIEW

The meal plan follows a paleo/auto-immune protocol. Generally this means cutting out grains/dairy/starches/legumes and focusing on nutrient dense vegetables, fruits, and lean meats. These protocols can make it a challenge for vegans/vegetarians to get adequate protein levels, thus there will be some offerings outside of the strict protocols for those that need it. All foods are sourced as close to home as possible to minimize our impact on the environment and to ensure we maintain a relationship with our food sources.

We’re also working towards intermittent fasting windows of 14-16 hours in order to give the digestive system time to rest. This long fast window isn’t something necessarily recommended for everyone for the long term, but it can have positive impacts on health for short periods of time.

Sample Breakfast:

Choice of coconut yogurt, or chia pudding with a variety of toppings like nut butters and fresh fruits

Sample Lunch:

Seared tuna slices with wasabi ginger drizzle, fresh greens and sprouts, and bone broth

Sample Dinner:

Steamed white fish in banana leaf with herbs, served with grilled vegetables and mashed cauliflower rice

FASTING

Two days of fasting will be incorporated. There is more and more scientific backing for the myriad of benefits fasting can provide. If you have experience fasting, we encourage water or dry fasting for the day. If you have no prior experience with fasting, fresh pressed juices and teas will be provided for a liquid fast.

On days of fasting, daily activities will be adjusted. We will skip mobility/sauna/cold plunge sessions in lieu of a sweat lodge experience and additional meditation and breathwork sessions. 

OTHER HEALING INCLUSIONS

Many of us have found great healing in alternative healing modalities. You will have a weekly massage, biweekly acupuncture appointments, weekly group sound therapy sessions and more. We’re working to confirm other specialists like a chiropractor, Traditional Chinese Medicine specialist and others to join us for this experience. Final schedule and inclusions coming soon!

WEEK 5-6:  POST-RETREAT

As you return home, the real work begins with the challenge of incorporating these tools into your daily life. The connections and community we build while at Costa Dulce can be key in continuing our health journey and feeling supported when things are challenging. Program facilitators will continue to hold space for the group and each participant will receive two coaching sessions. You’ll also be provided resources for further exploring your well being with things lilke functional medicine testing and hormone panels, etc.

F.A.Q.s

What wellness activities are available?

Our wellness retreat is designed to offer a variety of activities to nurture your mind, body, and spirit. Daily activities include yoga classes with different styles offered each day, meditation sessions, and mobility exercises or sauna/cold plunge sessions. We also offer educational workshops related to mental, emotional, and physical wellbeing, sunset walks, and special sweat lodge experiences. Additionally, participants have access to alternative healing modalities including weekly massages, group sound therapy sessions, and potentially services from other specialists like an acupuncturist or a Traditional Chinese Medicine specialist.

Is the food organic and locally sourced?

Yes, our meal plan is built around a paleo/auto-immune protocol, focusing on nutrient dense vegetables, fruits, and lean meats. All of our food is sourced as close to home as possible to minimize our impact on the environment and to ensure we maintain a relationship with our food sources. We prioritize organic, locally sourced ingredients to provide a culinary experience that not only fuels the body but also respects our planet.

Can I join if I have dietary restrictions?

Absolutely, we strive to accommodate all dietary requirements. Our meal plan primarily follows a paleo/auto-immune protocol which cuts out grains, dairy, starches, and legumes. However, we can make adaptations for those with specific dietary needs. It is essential to communicate these needs in advance, giving our team ample time to prepare and plan.

What level of fitness do I need to participate?

Our retreat is designed for all fitness levels. We offer a variety of activities and each individual can choose to participate at their own comfort and fitness level. As long as you are willing to try new things and have a positive attitude, you will benefit from our program.

What should I pack?

Pack light and casual. Comfortable clothing for yoga and fitness activities, a swimsuit, and a light jacket for cooler evenings are essential. Sunscreen, a hat, and sunglasses are also recommended. Most importantly, don’t forget your positive spirit and openness to new experiences.

Can I attend the retreat alone?

Yes, you are welcome to attend the retreat alone. It’s a great opportunity to meet like-minded individuals and form new friendships. Many attendees come alone and leave with a new community of friends.

“Costa Dulce is a magical place. 8 of us were there for a yoga/fitness/surf retreat and we felt like we were part of the community. The food is amazing, the staff are awesome, the accommodations are lovely, comfortable and clean. We were wanting for nothing. Surfing at the beach is for all levels with more advanced break a walk away. I didn’t want to leave and can’t say enough wonderful things about Costa Dulce. The mission and values focus on the local community and giving back is by far one of the strongest and most prevalent I’ve seen.” – Lisa

PRICING & INCLUSIONS

  Pricing begins at $2655 and includes:

Pre-Retreat guidance on diet, movement, etc. so you arrive prepared

Shared Accommodations for 14 nights (upgrades available for addon costs)

All meals and teas

Daily meditation sessions

Daily morning yoga, plus access to all the regular yoga classes

Daily workshops

Every other day sauna and cold plunge

Every other day guided mobility sessions

Bi-weekly acupuncture

Bi-weekly chiropractor

Two 60 minute massages

Two sweat lodge sessions

Two breathwork workshops

Two group sound bath experiences

Two post-retreat coaching sessions

Guidebook

Journal

Menu/cookbook

Tea guide and recipes

Access to all weekly activties (sea turtle talk, jungle walk, town trip, cacao, temazcal, salsa, bonfire)

And more to come!

READY TO RECOMMIT TO YOURSELF?

For a limited time only – $500 off for any returning guests!

Or drop us a note below and the program coordinator will be in touch soon.

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Get in Touch

North America +1 ‪(707) 505-9009‬

Nicaragua +505-8277-8009

Costa Dulce Surf & Yoga Retreat

Escameca Eco-Lodge
San Juan del Sur, Nicaragua

Check out our Wellness, Surf and Yoga Retreats

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