NutraPhoria’s 30-Day Spring Reset Challenge

As the days get longer and nature begins to bloom, there’s no better time for a fresh start! NutraPhoria’s 30-Day Spring Reset Challenge is here, and we’re inviting you to join us for 30 days of simple, daily actions that will nourish your mind, body, and soul!

What is the Spring Wellness Challenge?

Throughout April, we’ll be introducing a simple wellness challenge each day. With a kickoff and wrap-up challenge, plus four themed weeks packed with small, daily goals, these activities are designed to reset, refresh, and rejuvenate your health. From mindful breathing and connecting with nature, to preparing nourishing meals and cultivating gratitude, each challenge invites you to embrace wellness in a fun and purposeful way. In short: This month is all about YOU

Each challenge is an opportunity to focus on self-care, movement, mindfulness, and nutrition, without the overwhelm of big lifestyle changes. Plus, there’s an exciting way to participate and win!

How to Participate

1. Follow along with our daily wellness challenges on social media or right here on the blog.
   
2. Complete the challenge of the day. Whether it’s a simple stretch session, a gratitude practice, or a nourishing meal, allow yourself just a few short minutes to reconnect and realign with your most grand vision..
3. Snap a picture and tag us “@nutraphoria” on Instagram or Facebook each time you complete a challenge. Each post earns you one ballot in our giveaway at the end of the month!
4. The more you participate, the more chances you have to win a special wellness package at the end of the challenge!

Why Join the Challenge?

Here are a few reasons we think you’ll love it:

Boost Your Energy: Spring is the perfect time to shake off winter sluggishness and embrace new healthy habits!

Create Lasting Wellness Habits: Small daily actions can lead to long-term positive change. Trust the process with us for 30 days, because each day brings a new opportunity to take care of YOU in small, yet meaningful ways.

Feel More Balanced: From mindfulness to movement, these challenges are designed to help you feel grounded and refreshed.

Be Part of a Community: Connect with others on the same journey and share your progress with our community for motivation and inspiration.

Win Prizes! Engage with the challenge for a chance to win a surprise pack of wellness goodies, straight to your door!

Join Us & Begin Your Spring Reset!

Are you ready to spring into wellness with us? Follow us on social media, check in daily, and let’s make April a month of renewal and self-care. The giveaway will take place on our Instagram page on May 01st at 10am EST. Tag us in your challenge posts to enter the giveaway, and let’s blossom together!

Ready to Dive In? Here’s The Challenge:

April 1st (Day 1): Set Your Intention & Commit to Yourself

Welcome to NutraPhoria’s Spring Wellness Challenge! Today, take a moment to set your intentions for the next 30 days. What do you hope to gain from this challenge? Perhaps it’s more energy, an intentional few moments of presence or self-care woven into each day, or even simply a fresh perspective. Write it down in a journal or piece of paper, and share a photo on social media to solidify your commitment. Remember, this journey is about progress, not perfection. You’ve got this!

Week 1: April 2nd – 8th
Theme: Mindful Moments

April 2nd (Day 2): Set a Daily Affirmation

Choose 1-2 affirmations that resonate with you, and write them down on a piece of paper or sticky note. Put it somewhere that you’ll see it every day throughout this 30-day challenge (For example: Your nightstand, or your bathroom mirror), and each time you spot it, read it aloud.

Some examples include:

• I choose progress over perfection, and I celebrate every small win.
• Each small, intentional decision I make leads me toward a stronger, happier, healthier version of me.
• I honor my body by nourishing it with care and kindness.
• I am worthy of this intentional time, of my own self-love, of health, and of happiness.
• Every breath I take fills me with peace and vitality.
• My mind is clear, my body is energized, and my soul is at peace.
• I am in charge of how I feel, and today, I choose happiness.

April 3rd (Day 3): Morning Mindfulness

Begin your day without immediately checking your phone. Instead, allow yourself ten intentional minutes that are 100% for YOU and your well-being. You can take ten deep, cleansing breaths, breaths, jot down a clear intention for your day and how you’d like to feel, or simply pour a cup of tea and enjoy a quiet moment in the morning sunlight.

April 4th (Day 4): Speak Kindly to Yourself

Today, pay attention to your inner dialogue. When a critical or intrusive thought arises, instead of dismissing it, take the time to pause and ask: “Is this thought ultimately true?” and “What part of me needs care or healing right now?” Rather than forcing positivity, try practicing radical self-compassion. Respond to yourself the way you would a dear friend – With understanding, patience, and kindness.

April 5th (Day 5): Declutter a Small Space

A cluttered home = a cluttered mind. Choose a small space in your home –  Your junk drawer, your nightstand, a closet, or a workspace – And give it a good tidy. A little decluttering can provide instant mental clarity!

April 6th (Day 6): Disconnect to Reconnect

Choose a one-hour window today to be completely screen-free. Use this time to read a good book that you’ve been putting off, stretch, journal, attend a yoga or workout class, hit the sauna, or simply be present with yourself. This time is 100% for YOU. How would you like to spend it?

April 7th (Day 7): Mindful Breathing Break

Set a timer at bedtime for 3 minutes, and find a comfortable seat. Practice deep, intentional breathing with the 4-7-8 technique. Inhale for 4 seconds, hold for 7, and exhale for 8. Afterward, journal on what came up for you. Did you find it difficult to calm your mind? Did any ideas come to mind? How did you feel afterward?

April 8th (Day 8): Walk in Silence

Take a 10-minute walk without music, phones or distractions. Be fully present for everything you see, hear, and feel. Observe your surroundings, your breath, your thoughts, and the rhythm of your steps. What sort of things did you notice that you may have missed if you were distracted by a podcast, audiobook, or music? How did your active presence change the experience for you?

Week 2: April 09th-15th
Theme: Move & Energize

April 09th (Day 09): 5 Minute Core Activation

Set a timer for 5 minutes, and give your core some attention today! Some examples of equipment-free core exercises you can try are: Planks, bicycle crunches, leg raises, Russian twists, mountain climbers, dead bug, flutter kicks, side planks, and reverse crunches. Be sure to properly warm up your body first, and if you’re not sure how to safely do a move, or if you are looking for modifications, search for video tutorials on YouTube. Alternatively, you can find a simple ab routine on YouTube to try!

April 10th (Day 10): Rebound for Energy & Lymphatic Flow!

Get your circulation going and give your lymphatic system some love! Spend a few minutes bouncing on a mini trampoline (rebounding), or doing light jumping jacks on the spot. This gentle, rhythmic movement stimulates lymphatic drainage, helping your body eliminate toxins more efficiently while boosting energy and circulation. Plus, it’s a fun and easy way to lift your mood!

April 11th (Day 11): Get Grounded

Kick off your shoes and walk barefoot on grass, sand, or soil to reconnect with the earth. This simple practice, known as grounding or earthing, helps reduce stress, improve circulation, and restore balance to your body. Feel the natural textures beneath your feet, take deep breaths, and allow yourself to be fully present in the moment.

April 12th (Day 12): Prioritize Posture

Pay attention to your posture throughout the day by engaging your core, rolling your shoulders back, and keeping your spine aligned. Whether you’re sitting, standing, or walking, small adjustments can reduce tension, improve confidence, and support overall spinal health. A strong posture isn’t just about looking good, it can help you feel more energized and balanced!

April 13th (Day 13): Dance it Out

Today’s challenge is simple: Put on your favorite feel-good song, turn it up, and let loose! Whether it’s a full-on dance party or just a few carefree moves, dancing is a powerful way to flood the body with endorphins, to release stress, and energize your body. No rules, no routines- Just pure joy in motion!

April 14th (Day 14): Take the Road Less Traveled

Step outside and explore a new trail, park, or scenic spot you haven’t visited before. Take a different route, and let nature surprise you while you move your body and breathe fresh air. Whether you’re walking, hiking, or simply wandering right outside your door, this is a beautiful way to reconnect with the outdoors and discover new places that energize and inspire you.

April 15th (Day 15): Beat the Afternoon Slump

Combat the mid-afternoon slump with a quick 10-minute walk, workout, or stretch session. Whether it’s a burst of movement on your lunch break or a few deep stretches, this short break (and shift in routine) is intended to refresh your body, boost your energy, and help you power through the rest of your day with focus and vitality!

Week 3: April 16th-22nd
Theme: Nourish Your Body

April 16th (Day 16): Focus on Anti-Inflammatory Foods

Today, see how many anti-inflammatory foods you can incorporate into your meals and snacks.
Examples include: Turmeric, ginger, berries, leafy greens, avocados, olive oil, walnuts, almonds, fatty fish (salmon, mackerel, sardines), sweet potatoes, green tea, garlic, tomatoes, mushrooms, chia seeds, flaxseeds, dark chocolate, cinnamon, pineapple, papaya, and apples.

April 17th (Day 17): Drink More Water

Boost your hydration today by drinking an extra glass or two of water. For an added benefit, try squeezing some fresh lemon juice or adding a pinch of sea salt!

April 18th (Day 18): Eat a Rainbow

Incorporate colorful fruits and vegetables into your meals for a micronutrient boost. How many colours of the rainbow can you consume today?

April 19th (Day 19): Cook a Meal from Scratch

Prepare a wholesome meal from scratch, focusing on fresh, whole-food ingredients. Allow this to be a mindfulness practice also, putting care and intention into how you plate your meal, and how you set your table. Act as though you’re preparing a meal for your best friend, when in reality, it is entirely for you!

April 20th (Day 20): Go Refined Sugar-Free

Challenge yourself to go an entire day without added or refined sugars. Use this as an opportunity to not only notice how your body feels without sugar, but also to pay attention to food labels and see just how much hidden sugar is in your everyday products. You might be surprised at just how many places it’s hiding!

April 21st (Day 21): Make a Nutrient-Dense Smoothie

Whip up a nutrient-packed smoothie loaded with greens, antioxidant-rich berries, a good source of protein, and healthy fats to fuel your body. This energizing blend will keep you feeling nourished and satisfied, while providing essential vitamins and minerals.

Examples of foods you might incorporate in your smoothie include: Greens, berries, chia seeds, flaxseeds, almond butter, hemp protein, kefir, avocado, pineapple, mango, or coconut milk.

April 22nd (Day 22): Meal Prep

Plan and prepare your meals and snacks for the next few days to ensure a few healthy options are always available. When you fail to plan, you plan to fail!

Week 4: April 23rd-29th
Theme: Embrace Creativity & Play

April 23rd (Day 23): Visualize Your Dreams! 

Get creative and bring your goals to life by creating a vision board! Use images, words, and symbols that represent your aspirations for the year ahead. This visual tool will help you stay focused and inspired as you work toward your dreams! If you’d like an easy way to make one digitally, we recommend using the free version of Canva.

April 24th (Day 24): Create a Feel-Good Playlist

Curate a playlist of songs that light you up and get you moving! Whether it’s upbeat tunes or empowering anthems, music has the power to shift your energy and elevate your mood. Put together your perfect mix (We like using the free version of Spotify for this!) and let it fuel your creativity and inspiration all day long!

April 25th (Day 25): Write a letter to your future self

Take a moment to write a heartfelt letter to your future self, imagining where you’ll be five years from now. What have you accomplished? What lessons have you learned? Let your words be filled with hope, excitement, and determination as you envision the amazing journey ahead!
Not sure where to start? Here are a few prompts to guide you in writing your letter:

• What do you hope to have achieved in five years? Think about your personal, professional, and health goals. Where do you hope to be?
• How do you want to feel in five years? Describe your emotional state. What kind of peace, happiness, or fulfillment do you envision for yourself?
• What lessons do you hope to have learned? Reflect on challenges you might face and the wisdom you hope to gain.

How has your life changed from today? Imagine your lifestyle, daily habits, and relationships. What’s different, and what stays the same? What are you most grateful for? Look forward and think about what you’re thankful for in your future self’s journey.

What advice would your future self give you today? Ask your future self for guidance or reassurance as you navigate your current path.

April 26th (Day 26): Celebrate the Little Things

Today, let’s start a gratitude jar! Write down something you’re thankful for each day on a small piece of paper and watch your jar fill up with positivity. It’s a simple, visual way to remind yourself of all the blessings, big and small, that make life beautiful.

April 27th (Day 27): Refresh Your Space!

Get creative and give a small area of your home a fresh new look using only items that you already own. You can rearrange furniture, swap out accessories, or add a personal touch to create a space that feels renewed and inspiring to you. Sometimes, all it takes is a touch of creativity to transform your surroundings!

April 28th (Day 28): Unleash Your Inner Artist

Let your creativity flow without any boundaries, rules, or instructions! Grab whatever paint, pens, or craft supplies you’ve got kicking around, and create something purely from your imagination. Don’t worry about perfection, just put on the feel-good playlist you created a few days ago, have fun, and allow your intuition to guide you!

April 29th (Day 29): Snap a Self-Love Selfie

Take a moment to celebrate yourself today with a selfie! Snap a few photos of you that reflect your uniqueness and confidence, and that represent YOUR love for who you are. Embrace the little things that make you feel good – Whether it’s a smile, a certain cozy outfit, or a pose that makes you feel empowered. Share it and spread the love!

April 30th (Day 30): Reflect & Celebrate Your Growth

You did it! Congratulations on completing the 30-Day Spring Reset Challenge. Today, take a moment to reflect on your journey and celebrate how far you’ve come. Pour yourself a cup of tea, grab your journal, and reflect on the small wins, big changes, and growth you’ve experienced throughout this challenge. This is your chance to look back, honor your commitment, and set intentions for the future. We are so proud of you!

Here are a few journal prompts to help you with today’s challenge. Choose 1 or 2 (or more!) that you feel called to reflect upon:

• How do you feel after completing this 30-day challenge? Reflect on the journey as a whole. What came up for you through this process?
•  What changes, big or small, have you noticed in your mindset, energy, or habits?
•  Which challenge was your favorite, and why? How did it impact you?
•  What have you learned about yourself during this process?
• How has your relationship with self-care, creativity, or wellness evolved?
• What was the most challenging part of this journey, and how did you push through it?
• What is one thing you’re most proud of from this challenge?
• How will you carry forward the lessons and practices from this challenge into your
• What intentions or goals would you like to set for yourself for the next month that were inspired by this challenge?

Let this journey be a gentle reminder that self-care is not a luxury, but a necessity. When you prioritize your well-being, you unlock the potential for deeper growth and lasting happiness. Take a moment today to honor yourself, knowing you are worthy of the love, care, and intention you’ve given yourself over the past 30 days. We’re so proud of how far you’ve come!