Our News
Well Man Grant Westthorp retires after decades of promoting men’s wellbeing
An author, a motivator, and an advocate for men’s health– Well Man Coordinator Grant Westthorp put down the pen after more than 15 years of significant contribution to the physical, mental and social wellbeing of men in Australia and specifically regional Queensland. Grant has overseen the steady growth of the Well Man brand, shown through the newly revamped website, and a trilogy of delicately articulated musings: The Men’s Life Promotion Handbook 26 steps to Manhood Retirement and Beyond. His passion and drive to create meaningful resources were developed in response to the real-life questions men raised during 1250 workshops, 8000 wellness checks, 350 positive mentoring sessions and personally assisting 2798 men who presented to the office in distress. Now, he too has reached retirement and beyond, leaving the Well Man legacy to the next generation: Program Manager for Suicide Prevention Queensland and Well Man Ambassador, Bryn Hicks. “Grant’s story and life as a professional motivator has inspired many men across regional Queensland, his retirement has left some shoes to fill,” Bryn said. “Thankfully, he has left a wealth of information for men of all ages that can help them get their lives on track. “These small behaviour and wellbeing changes really do create major life gains. “I want to personally thank Grant for his service to regional Queenslanders, and I hope he enjoys his well-deserved retirement.” Grant had a successful career as a golf professional for 33 years, travelling the world and was totally committed to his profession. Then it all came tumbling down after a recreational accident. In one moment, he lost his livelihood, and his physical capabilities, leaving his mental and social worlds in a tailspin. Through his lived and living experience, Grant created Well Man, in which he used his own personal journey to deliver strategies and practical tips to help others. “I have been really lucky these past few years to work for selectability, who have given me the chance to write these publications,” said Grant. “I am truly thankful for the support with Well Man, and look forward to seeing what the future holds for the next generation. “I guess I will have to follow my own script for my own retirement and beyond!” selectability would like to thank Grant for his contribution to the wellbeing of regional Queenslanders and wishes him all the best for his retirement!
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Retirement and Beyond Handbook out now!
The final instalment of an inspirational set of handbooks from Well Man founder Grant Westthorp has been released today. The selectability ‘Retirement and Beyond’ handbook aims to provide a clear path to a life of enjoyment post-retirement. 36 pages of useful information for the aging regional Queensland community, delicately entwined with the now widely known Well Man plan, has been an eager wait for followers of Mr Westthorp’s journey. Author Grant Westthorp is optimistic about the new handbook, as he, once again provides wisdom from his 15 years as a motivator for men in regional Queensland. His passion and drive to create meaningful resources were developed in response to the real-life questions men raised during 1250 workshops, 8000 wellness checks, 350 positive mentoring sessions and personally assisting 2798 men who presented to the office in distress. The book explores solutions and answers to life from physical, mental and social aspects of life, all things that become much more important during the final years of life. The promotion of social connection, exercise, and seeking help among others gives men in regional Queensland the solutions to living a fulfilled life. These detailed musings from Mr Westthorp are backed by personal life experience, sharing his learnings to promote a healthier quality of life. The selectability ‘Retirement and Beyond’ handbook is available free in print and on the Well Man website, along with Mr Westthorp’s previous publications, the ‘26 steps of manhood’ and the ‘Life Promotion Survival Handbook.’ The selectability ‘Retirement and Beyond’ Handbook reflects information, strategies, inspiration, practical tips, and life skills gathered from Grant’s personal journey and from men that Grant has worked with and beside. If you are at retirement age, or in the later stages of life, this book may be handy for you! You can view the book here
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Introducing: Well Man Ambassadors
A new suicide prevention program to be launched in Charters Towers this week will see trained locals raising awareness and providing links to vital support services across the community. The new program, ‘Well Man Ambassadors,’ will allow locals to make themselves known as a support system for someone in distress or a link to vital mental health services available in the region. The program will launch from next Monday (6 March) all through the week, the City Arcade, with a range of information about the program available, as well as giveaways, gift bags, merchandise, and ice creams from the famous ‘Ice Creams by Birdie.’ Suicide Prevention Coordinator Bryn Hicks (pictured) said ambassadors were not counsellors, but were a support system for ‘someone that just needs an ear.’ “We find a lot of people will come up and say I need help but I don’t know where to go,” Mr Hicks said. “Community involvement is key to the success of the program … We are looking for Charters Towers locals to put their hands up to become Well Man Ambassadors and role models for the community. ‘Ambassadors will be educated on the services available in the community, undertake specialised training for suicide prevention and be an important link for people in distress. “Regional and remote parts of Queensland have suicide rates up to twice as high as major cities, this is what gave us motive to rollout this program. Regional Coordinator for selectability, Sue-Ellen Weedon has said the program had received a great response from the community. “The launch is fast approaching and is an exciting project for the Charters Towers community,” Sue-Ellen said. “Regional communities like Charters Towers need increased resilience when it comes to responding to crisis, and that is what this program is all about. “I know personally that there are plenty of people out there devoted to suicide prevention projects in the community, and we are hoping Well Man Ambassadors will bring that into the light. “It is important that our ambassadors are locals devoted to the cause… no one understands the community needs better than locals.” Well Man Ambassadors is set to launch early next week in the main arcade of Charters Towers main street. Locals are invited to attend to learn more about the program, how they can get involved and what is in store for the program over the coming months. The project has received joint funding by the Australian and Queensland governments under the Queensland Resilience and Risk Reduction Fund (QRRRF). Well Man Ambassadors launch. When: all week from Monday, 6 march Time: 11am – 4pm Where: Charters Towers Woolworths Arcade (in front of Queensland Country Credit Union) What is available: Information, giveaways, gift bags, merchandise, ice cream (from Ice Creams by Birdie)
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A guide to surviving the holiday season
The holiday season is an opportunity to recharge your batteries so that you are ready to face a new year. Beware of falling into unhealthy habits that may linger around well past new years eve. Below are the top five tips for surviving the holiday season from selectability Well Man Coordinator Grant Westthorp. Grant’s take on the holiday season is to enjoy the time off work to the max. Things to consider, moderate intake of food and alcohol, maximise the opportunity to exercise in the sunshine and socialise daily with family and friends. The holiday season is an opportunity to recharge your batteries so that you are ready to face a new year. Beware of falling into unhealthy habits that may linger around well past new years eve. Enjoy the summer break and embrace fun and laughter. HO HO HO TIP ONE Moderate alcohol consumption by drinking a glass of water between drinks and staying within the standard drink guidelines. To reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. Never drink alcohol on an empty stomach. Enjoy your celebration in moderation, you will feel so much better the day after and be able to have another day of fun and laughter. Having some dry days each week where you abide from alcohol is great for your kidneys and liver. Always catch a taxi to social functions that are out of walking distance range. You are responsible for your actions, avoid drinking and driving. HO HO HO TIP TWO The holiday season brings a variety of festive foods across your plate. It can be therapeutic to take time out to discover different foods, put on your favourite music and start preparing, follow new recipes and have fun with learning a new cooking skill. Here is a chance to get new flavours past your smiling gear. Enjoy the experience more by keeping portion sizes small and make the effort to enjoy each mouthful. Employ the senses to note what the food smells like, what flavours are involved and chew each mouthful to enhance the experience. You no longer need to eat fast and leave, take your time and really savour each bite of food, slow the meal down, you will find that your digestive system will reward you for such an action. There are many cooking shows on television, the holiday season is a wonderful time to learn some new recipes and to bring out your old favourites. HO HO HO TIP THREE Driving your car can be treacherous during the holiday season, allow impatient drivers pass you, set realistic travel time to destinations and always have a rest break every 2 hours. During rest breaks always turn off the car, get outside the cabin and stretch your arms, back and legs to get the blood flowing back into tired muscles. If needed pull into a service area and have a mini nap if you feel the eyes getting heavy, it is better to arrive late than not at all. Pack snacks and plenty of water to stay hydrated and less hungry. Listen to relaxing music or even a comedian to keep the journey light and a smile on your lips. HO HO HO TIP FOUR The holiday season is a wonderful opportunity to start a new exercise routine. You now have time to get your body in great shape to see the new year in. As always start slowly, stretch and less is more to begin with. Setting the same time for exercise each day will breed a new good habit, stay within your comfort level, seek medical advice if required. Exercise can also be a great social occasion, invite friends and family to join in the fun. Your body and mind will thank you for starting to get the muscles moving, preferably outside in the sunshine and fresh air. Our bodies are designed to be active and if you want to feel great and clear your body of some fat, engage your legs and get moving. Here is a kick-starter to get you up and going. Take a walk, the first three minutes start steady, get a nice rhythm going, the middle six minutes increase the pace so that is still comfortable, but you feel like you are being chased by a tiger! The last three minutes wind down back to an even pace. Focus on your breathing as you walk, imagine you are breathing down to your knees and exhaling out more than you have inhaled. Engage your senses, what can you see, hear, taste, feel and smell. Be in the moment, quiet the mind with a mantra. Check the Men’s Life Promotion Survival Handbook for the 7 Day Challenge for inspiration you can download it HERE HO HO HO TIP FIVE Financial stress can be a by-product of the holiday season. Credit cards make it easy to purchase any present on the planet however buyers beware that come January the Credit Card statement will arrive in your letter box with a pay by date. To avoid the financial stress set up a budget for Christmas purchases and stick to it. It is the gift of giving that is more important than buying well above your budget. Get crafty and make some presents or better still bake some presents, there is nothing better than a home made biscuit or cake. It is the thought that counts not the monetary value. Holiday greetings from selectability's Well Man Coordinator Grant Westthorp. To save a life, give the gift of blood this holiday season. Holiday greetings from selectability's Well Man Coordinator Grant Westthorp. To save a life, give the gift of blood this holiday season.
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International Men's Day: selectabillty urges men to take make positive choices, live longer
This International Men’s Day leading mental wellbeing and suicide prevention charity, selectability, is urging men across regional Queensland to take responsibility for their lifestyle habits so that they can enjoy longer, healthier and more fulfilling lives. To support this, selectability has developed a comprehensive website with free tips, guides and challenges to support men to make positive choices to ensure their social, emotional and physical wellbeing. Well Man coordinator and content designer, Grant Westthorp said International Men’s Day was the perfect opportunity to launch wellman.org.au and get the word out to as many men as possible in regional Queensland about the small wellbeing changes that they can adopt to create major life gains. “Men generally have poorer health outcomes and live shorter lives than women. The resources, information, strategies, positive tips and life skills on the website are all about empowering men to take responsibility and accountability for their decisions and life choices,” said Grant. “The theme of this year’s International Men’s Day is ‘Celebrate Mateship’ – which is very fitting given that social wellbeing makes up a third of our health. Connecting to other blokes and the community is vital. Loneliness and isolation have traditionally been an issue for many men, covid has multiplied the issue. Getting out into the community and volunteering or joining a group is a great way to overcome it, leaving a legacy is a tonic for the soul," said Grant. Having worked on the Well Man concept for over 14 years, Grant said he was thrilled to see the updated website come to life. Log on to the website and download your own copy of the new "Men's Life Promotion Survival Handbook", evidence based and lived experience verified, this Handbook has already assisted thousands of men to be the best version of themselves. Do you have an adolescent boy in the family? Grant has mentored adolescents over the last decade and has created the "26 Steps to Manhood" which is a "Rite of Passage" assisting boys to becoming good men. “It has been a work in progress for a very long time, and I am so excited to see the refreshed Well Man website launched to the public, said Grant. EXPLORE THE REST OF THE WEBSITE HERE
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Sea breathing
If you are able to get to the beach make the effort, it is a brilliant place to get a dose of vitamin sea! The sea can be hypnotic, calm the mind in many ways and create a quiet space so that your thoughts can slowly dissolve. It is a wonderful place to ignite the senses, drink in the vision, what do you see? Place your attention on a wave or the continuous movement of the tide coming in and then going out. What can you taste in the air, is there salt and sea spray mixed with the clean air? Are there birds in the vicinity or the summer sound of dogs barking and larking around the edge of the sea. Feel the sand underfoot or beside you, what stories are hidden there? There is a special calmness being beside the sea. Breathing technique (sitting) Find a spot where you can comfortably sit for 10 minutes with a view of the waves coming in and out, it can be shaded or not, it is up to you. Tune in to the wave pattern, simply observe the momentum, imagine all of your cares and worries being taken out to sea on the outward movement. Place your hand on your belly button, softly squeeze the muscles on your face for a few seconds, your chest and back, your arms and hands and now your legs and feet. Do a body scan, are you holding tension anywhere? Squeeze and release. The key is to get the air down into your belly as you breathe in through your nose, count to three as the air fills your belly cavity. Time the breathe in, with the wave coming up to the shoreline. Hold for a few seconds. Breathe all air in your body out through your mouth to a count of five as the wave retracts back out to sea. Let all of your troubles and cares go out to sea with the outward breath. Hold for a few seconds and then recommence the routine. Create a slow rhythm, three in through your nose hold and then five out through your mouth and then hold and then start again. This is a great tool to have if you are feeling anxious or stressed during the day. Simply close your eyes and imagine the sea, activate the breathing routine and the stillness will return. Breathing technique (walking) This routine differs in that you are walking along the beach, barefoot. Ignite your senses and feel the calming effect of the sea and the sun. Do a body scan and seek out any tension in your body and complete the squeeze routine as above. The breathing routine is different than the above. As the wave comes into the shore snort in three breathes through your nose, hold for a few seconds and then as the sea recedes breathe out to the count of five through your mouth, blow out all of your worries and cares and let them go out to sea. Hold for a few seconds and then recommence the routine. For those more adventurous, you can apply the routine to taking a step, three steps in, hold five steps out. Either way, the mind will thank you for breaking the chain of thoughts and creating some stillness. Add vitamin sea into your life!
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