THE 28-DAY STRESS RESILIENCE PROGRAM + NOURISH (non-vegetarian)
Start your journey towards a stronger, less stressed, and healthier you!
NOURISH YOUR BODY
A well-balanced nutrition program that enhances the 28-day Stress Resilience Program
Created by top London-based nutritionist Rose Glover, NOURISH takes a mindful approach towards healthy eating that focuses on knowledge and awareness, not unnecessary restrictions and guilt. Armed with the right knowledge, easy-to-follow meal plans, and shopping lists, you will create a healthy relationship with food that empowers you to make healthier choices while fully enjoying your meals.
Our wholesome nutrition plan:
- doesn’t restrict your calories or food choices
- allows you to explore the world’s bounty of healthy ingredients
- is flexible enough for you to follow for the rest of your life as a lifestyle choice not a diet
- boosts your immune system and general well-being
- allows you to enjoy eating!
WHAT IS THE HASIKO FLOW?
The resilience practice for a strong body still mind
WHAT'S INCLUDED IN THE PROGRAM
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Lifetime access to the program. You can always come back and access the resources and practices anytime
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28 days of delicious and nutritious recipes designed by a top London nutritionist covering Sources of Omega-3, inflammatory Spices, Superfoods and Whole foods
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Guides from our nutritionist on how to make easy changes to your diet to reduce stress and enhance your wellbeing. Learn how to enjoy eating out and make healthy choices at the same time.
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Weekly shopping lists and meal plans so you are fully prepared and organised
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A pantry list that preps your kitchen so you always have nutritious ingredients at your fingertips
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6 HASIKO FLOW practices that you can do anywhere anytime
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Daily coaching emails from our founders and resources that help you achieve a stress resilient mindset
IS THIS PROGRAM FOR ME?
Are you constantly exhausted and stressed? Are you looking for a way to get healthy and stay that way? This program is PERFECT for you if:
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You want a balanced exercise program that helps you tone up, get stronger, increase your flexibility, and improves your overall fitness level
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You want to sleep better and have more energy throughout the day
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You want to reduce your stress levels and be less triggered in your daily life
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You have been trying to meditate but find it difficult to do so
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You want a flexible and easy to follow practice that fits into your busy lifestyle
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You want to learn how to make healthier food choices in a sustainable and enjoyable way.
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You want the convenience of a practice that you can do ANYTIME and ANYWHERE
COURSE OUTLINE
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1
Welcome to your 28 Day HASIKO Journey to a Healthier and Stress Resilient You
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2
HASIKO LITE
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3
HASIKO Week 1: Setting a strong foundation of well being
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4
HASIKO Week 2: Building on the foundation of Week 1
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5
HASIKO Week 3: Moving towards a healthier and more stress resilient you
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6
HASIKO Week 4: You are on your way to a strong body and still mind!
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7
All your HASIKO FLOW practices in one place.
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Congratulations on starting your HASIKO journey! The guide that sets you up for success Prep Your Pantry Ingredients List Your HASIKO Calendar: For a smooth journey! -
What is HASIKO LITE? HASIKO LITE -
Welcome to Week 1 NOURISH Week 1 Shopping List NOURISH Week 1 Meal Plans: Omega 3 HASIKO Day 1: Write Your Personal Manifesto HASIKO Day 2: New Beginnings + 15 min HASIKO FLOW HASIKO Day 3: The Power Of Intentions HASIKO Day 4: Wonder + Learn about Omega-3 HASIKO Day 5: What does “healthy” look like for you? + HASIKO FLOW Level 1 HASIKO Day 6: Patience + Read our Guide to Eating Out. HASIKO Day 7: Self Care Or Self Indulgence? + HASIKO FLOW Level 1 -
Welcome to Week 2 NOURISH Week 2 Shopping List NOURISH Week 2 Meal Plans: Anti-inflammatory spices HASIKO Day 8: Nourish HASIKO Day 9: Tuning into the wisdom of your body + HASIKO FLOW Level 2 HASIKO Day 10: Practice + Learn about Anti-Inflammatory Spices HASIKO Day 11: Are you tired or exhausted? + 15 min HASIKO FLOW HASIKO Day 12: Perfection + Read our Guide to Supplements HASIKO Day 13: Do you have a healthy relationship with exercise? + HASIKO FLOW Level 2 HASIKO Day 14: A beautiful poem just for you - Desiderata -
Welcome to Week 3 NOURISH Week 3 Shopping List NOURISH Week 3 Meal Plans: Whole Foods and Less Sugar HASIKO Day 15: Self Compassion - Destroying the Inner Critic HASIKO Day 16 - Forgive + HASIKO FLOW Level 3 HASIKO Day 17: Working with difficult emotions + Learn how to include more whole foods and reduce sugar from your diet HASIKO Day 18 - Deserving + HASIKO FLOW Level 2 HASIKO Day 19: Is Technology Sucking Your Time and Energy? HASIKO Day 20: Choice + HASIKO FLOW Level 3 HASIKO Day 21: HASIKO Day 21: Mindfulness In Nature + The Stress Reducing Diet -
Welcome to Week 4 NOURISH Week 4 Shopping List NOURISH Week 4 Meal Plans: Superfoods HASIKO Day 22: Joy + HASIKO FLOW Level 4 HASIKO Day 23: Gratitude - The most powerful attitude to have + Learn about Superfoods HASIKO Day 24 - Silence + HASIKO FLOW Level 3 HASIKO Day 25: Setting Healthy Boundaries HASIKO Day 26 : HASIKO FLOW Level 4 + Learn about foods that give you that energy boost HASIKO Day 27: The Art Of Doing Nothing HASIKO Day 28 : A Special Gift of Yoga Nidra Just For You Congratulations on completing your HASIKO journey -
15 minute HASIKO FLOW HASIKO FLOW Level 1 HASIKO FLOW Level 2 HASIKO FLOW Level 3 HASIKO FLOW Level 4
HOW IT WORKS
The 28 day transformation to a stronger, healthier and more stress resilient you.
1) Sign up for the program
This is the toughest part - committing! Once you sign up and choose a start date, you'll have access to the full program right away.
2) Select your start date and print out your 28 Day Calendar
This simple yet effective tool makes it so easy for you to follow the program.
3) Prepare your kitchen with the pantry list and review the shopping list for Week 1 at least 5 days before your program start date
Planning is key. This will really help you stick to and benefit fully from NOURISH.
4) Read the daily emails and complete your actions for each day
We’ll send you daily emails to support you throughout the program.
FAQ
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When should I start the program?
Upon purchasing the program, we will ask you to choose a start date. We recommend selecting a start date that begins on a Sunday. Give yourself sufficient time to plan your grocery shopping and prepare your kitchen. Preparation is the key to success!
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How is the program delivered?
Everything is available in your online membership portal, which you can access on your phone, tablet or computer. You will also receive a daily coaching email form us with the action for the day.
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What is the program schedule like?
The program is 28 days long and is available to you any time. Simply log in to the course portal and select the class for the appropriate day. The HASIKO FLOW class can be done any time of the day that works best for you. Be sure to download the 28-day program calendar to help you stay on track.
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What if I miss some days?
We recommend that you try to stick with the 28-day program (consistency is key), even if you fall sick or get busy. Try to do the 15-minute HASIKO FLOW practice on the days that you can’t manage the full HASIKO FLOW practice. It’s OK if you miss a few days. Just try to get back into the program as soon as you can.
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How fit do I need to be to do this program?
To be safe, always seek professional medical advice before starting any wellness program.
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Do I need any equipment for this program?
All you need is your digital device, an Internet connection, a mat and enough space around you. We also recommend a yoga block for support during the stretching sequence. For the meditation practice, you might need a blanket for comfort as your body will be cooling down.
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What should I wear?
Active wear that you feel comfortable in and can move freely in is all that is required. You don’t need any footwear.
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Is the program only for women?
Around 85% of our HASIKO tribe are women and 15% are men (obviously!). While we address women’s concerns, men are welcome as HASIKO is a great way for everyone to build strength and flexibility, and experience the benefits of meditation.
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Is this program suitable if I'm pregnant?
No, we recommend you wait until you have given birth, and after your your doctor has given you the all clear to go back to regular exercise.
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What level of meditation experience do I need to have to do this program?
You do not need to have any meditation experience. Our meditation sessions are done lying down. All you have to do is relax and follow the instructions.
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What happens at the end of the program?
You have lifetime access to the content and can re-do the program as many times as you like.
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What if the program does not meet my needs?
If you start the program and find that it does not meet your needs, please contact us within 7 days of purchasing and we would be happy to give you a full refund.
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Can I do this course if I have a medical condition?
None of our courses are meant as a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before you start this or any new exercise program.
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More questions?
Please contact us at contact@hasiko.co if you have any questions not answered here.