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Spring is near for those of us in the northern hemisphere, so I think a spring themed challenge is appropriate. The key word for this challenge is NOURISHMENT. An account I follow on Instagram, Noble King Wolf, posted a quote that has stuck with me: "I don't want satisfaction. I need nourishment." That is my overarching goal for this challenge: to be nourished. Goal 1: Nourish My Soul speak gratitude: say a brief prayer of gratitude upon waking re-instate a morning devotional practice (reading/listening, prayer/meditation) daily gratitude journaling: write down at least three things I am grateful for every day practice at least one act of random kindness every day spend at least 30 minutes outside in nature, preferably near trees and water Goal 2: Nourish My Heart spend quality time with wife and kids; include physical touch (hugs, high fives, snuggling, etc.) speak at least one compliment to my wife daily practice at least one romantic gesture for my wife daily spend time daily reflecting on things that I love listen to music that lifts my heart Goal 3: Nourish My Body move my body in fun, dynamic, and challenging ways that feel good eat foods that nourish rather than satisfy (i.e. nutritious whole foods with simple ingredients, no "empty calories") savor what I eat and drink; use all of my senses to truly enjoy it drink more water; no seriously, drink more water listen closely to my body's signals: eat when I feel hungry, rest when I feel tired, be alert when I feel stressed/overwhelmed/irritated/anxious Goal 4: Nourish My Mind read something for at least 20 minutes per day listen to informative and/or inspiring podcasts read at least one scholarly/educational article every day complete the daily requirements on Duolingo complete the daily requirements on Elevate

GREETINGS REBELLION!! I am Wraiven but those whom know me well call me Mitch Jnr. I have been working on leveling up my life and developed my quest log in a way to grow, not only for me but for the benefit of those all over the world. Since I can remember I have always been a very giving person and gathered joy from tasks that not only helped me be a better man, but also to help others grow too. Since my Father (Mitch Snr) passed away started really struggling with depression and anxiety in recent years and it's truly effected my growth and attitude towards what I always believed of myself. It could be chemical or it could just be my mind trying to avoid the pain of failing... But that's not gonna happen! Since joining the Rebellion I decided to dedicate a whole year to trying to change some lives and it's really had an Impact on me too. 17 has always been my favourite number soooo I decided in 2017 I was going to do a Charity Challenge called 'Songs and Smiles' to help raise funds for Kids with Cancer, Mental Illness and Poverty/Famine. This requires me to do a song a day to bring smiles and provoke thought/nostalgia every single day and then people could share and possibly donate if they could. A simple premise but alot of people seem to like it. So far we have raised over $5000 and had 250,000 views on Youtube. My Dad always wanted to help kids with cancer because when he had it he always beleived he had lived and they deserved a chance to aswell, so I am doing this all in his memory and I hope all of the rebellion can join me too and become a SMILE SAVIOUR! DONATE: http://bit.ly/2iRw2vO GOFUNDME: http://bit.ly/2jXoQ5f FACEBOOK: http://bit.ly/2hFp6UY TWITTER: @MitchJnr Mass <3 Mitch Jnr

(Posted on other forum, but this contains updates and hyperlinks) For my next challenge, I have decided to break it up into four parts: Heart, Body, Mind, and Spirit. These will probably extend past four weeks and hopefully form habits. Heart: Be the first to greet people when I encounter them (inspired by Gabby Reece: "I always say 'go first'....That means if I'm checking out at the store, I say hello first. If I'm coming across somebody and make eye contact, I'll smile first. I wish people would experiment with that in their lives a little bit: Be first because - not all times, but most times- it comes in your favor. The response is pretty amazing.") Start a Gratitude Journal (at least three things every day). Less talking, more curious listening (and eye contact). Write a "Thank You" letter or send a "Thank You" message once/week to someone who deserves it. Call mother every day. Visit grandfather at least once/week. Body: Do at least 50 pushups/day. Do at least 50 dips/day. HIIT at least 3 days/week. Intermittent fasting to help with weight loss/muscle building Spend at least 30 minutes/day outside. Get to bed before 10:30 pm. Mind: Download Insight Timer (done). Find guided meditations that interest me. Use at least one guided meditation daily. Sit in still silence every day for at least five minutes. Start a daily reflection journal (for the end of the day). Read at least 5 pages of any book/day (I love to read, but my attention span is so short, this is seriously challenging for me). Schedule social media time (rather than randomly/obsessively checking it every few minutes): No more than 30 minutes in the morning and 1 hour in the evening. Spirit: Place a Bible Reading Plan in my Bible and/or download a Reading Plan via the YouVersion app. Read assigned chapters/verses in the morning before my day begins (or listen to audio version during commute to work). Integrate prayer throughout my day. Find and read a short daily devotional/meditations. Most of these are habits I have wanted to build for a while. It seems daunting, but some of these can be integrated, and I know strengthening these four pillars will help me become more balanced over time.

For my next challenge, I have decided to break it up into four parts: Heart, Body, Mind, and Spirit. These will probably extend past four weeks and hopefully form habits. Heart: Be the first to greet people when I encounter them (inspired by Gabby Reece: "I always say 'go first'....That means if I'm checking out at the store, I say hello first. If I'm coming across somebody and make eye contact, I'll smile first. I wish people would experiment with that in their lives a little bit: Be first because - not all times, but most times- it comes in your favor. The response is pretty amazing.") Start a Gratitude Journal (at least three things every day). Write a "Thank You" letter or send a "Thank You" message once/week to someone who deserves it. Call mother every day. Visit grandfather at least once/week. Body: Do at least 50 pushups/day. Do at least 50 dips/day. HIIT at least 3 days/week. Intermittent fasting to help with weight loss/muscle building Spend at least 30 minutes/day outside. Get to bed before 10:30 pm. Mind: Download Insight Timer (done). Find guided meditations that interest me. Use at least one guided meditation daily. Sit in still silence every day for at least five minutes. Start a daily reflection journal (for the end of the day). Read at least 5 pages of any book/day (I love to read, but my attention span is so short, this is seriously challenging for me). Schedule social media time (rather than randomly/obsessively checking it every few minutes): No more than 30 minutes in the morning and 1 hour in the evening. Spirit: Place a Bible Reading Plan in my Bible and/or download a Reading Plan via the YouVersion app. Read assigned chapters/verses in the morning before my day begins (or listen to audio version during commute to work). Integrate prayer throughout my day. Find and read a short daily devotional/meditations. Most of these are habits I have wanted to build for a while. It seems daunting, but some of these can be integrated, and I know strengthening these four pillars will help me become more balanced over time.

I've been eating a poor diet pretty consistently and it has left me exhausted, unrested, tired, weak, and on top of that: with lowered self-esteem. On April 1st my buddy is visiting from out of town. We'll be snowboarding, going out, and doing various activities together. My goal is to have energy during this time. I want to feel fit, revitalized, energetic, and youthful. It's the morning of March 25th and I got no sleep last night after staying up, watching movies and eating. I feel pretty exhausted this morning and I don't want to do this anymore so I'm committing to a brief "sprint" period which will last until April 12th. On April 12th I'll measure the results of my efforts. Key areas of focus for me will be diet, sleep, and meditation. Diet: eat only whole foods - home-cooked meals (be prepared each day with recipes, meal plans, and groceries) - abstain from evening eating, especially trips to the grocery for junk food - eat with others for as many meals as possible (share meals with loved ones) Sleep: Get a good night's sleep every night for the next 18 nights. - No electronics after 9pm - Go to sleep by 10pm (unless I'm socializing with loved ones) - Arise at 6am each morning Meditation: Practice meditation every day for 18 days. - This includes mindfulness, calm-abiding, and concentration practice - Journal entry each day - watch/receive video teachings from my teachers 4 out of 7 days each week. (about 10 days during this sprint-period.) Diet will help me feel clean and give me the nourishment I need. Sleep will restore my body and help me be youthful, energetic and strong. Meditation will help my heart grow/heal and make for better interactions with people all-around. I suppose tonight, Wednesday March 25th is the first evening of this sprint. What do ya'll think? I have a meal ready for lunch at work today. Tonight I'll eat some fresh berries for dinner. I'll meditate between 8 and 10pm this evening then go to sleep at 10pm. Here goes ... (I'll journal todays results tonight before 9pm or tomorrow, Thurs. AM) P.S. Thank you, thank you! Thank you for this opportunity to confide in you all. It means the world