Updated: Feb 22, 2021


Thank you for joining the Mates Connect Clubhouse, each Monday there will be a Physical, Mind, Social and Food Challenge for you to complete. Please visit your Doctor for advice on whether you are able to complete the challenges.

Over the next 52 weeks we will share a journey of wellbeing, the first 3 months involves laying a strong foundation, the next 3 months we will be erecting the framework to better wellbeing, the 3rd 3 months we will put the roof over your wellbeing and encourage self responsibility and finally the last 3 months involves the final inside fit so that you maintain the good habits for the rest of your days. Small wellbeing changes create major life gains.

The major idea to grasp when you begin the journey is that it takes time to heal and to abandon old habits that are destructive to your wellbeing. Please join in Mates Connect Clubhouse forum discussions. Only 4 rules = no advertising, no politics, no religion and no dickheads.


You have probably indulged yourself during the festive season, with too much food and alcohol. Now is the time to start to change those habits and get moving, our bodies are designed to be active.

Schedule in this week 3 x 12 minute walks before work, during your lunch break or after work. The first 3 minutes start steady, get a nice rhythm going, the middle 6 minutes increase the pace so that is still comfortable but you feel that there is a tiger behind you. The last 3 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.


2020 was a very hectic and tense year for all humans on the planet. This week's Mind Challenge is to start tapping away the residue stress that you are holding on too. Tapping is really easy to do and is scientifically proven to alter the human state of mind.

Upload the free Well Man app and visit the topic in the Mental Wellbeing section. Instructions and positions to tap on are described as well as a image to visually see where to tap. Personally I have been tapping for 2 years now and can tell you that it takes the edge of life, it is free and you can do it anywhere even talking to someone.


One of the key findings during the pandemic was that humans are social animals and that we need social connections to get through life. It is easy if you have work mates, sporting buddies or close family members to talk too on a regular basis. Lock downs changed the way we interacted with each other.

This weeks Social Challenge is to reach out to a three people who you consider a part of your circle of mates. This means simply catching up for a coffee, texting them or giving them a phone call. Make this a regular weekly habit so that you "check in", social wellbeing makes up a third of our wellbeing and is as important as physical and mental wellbeing.


Are you still full of festive food? Put on a few pounds/kilos?, now is the time to start to reduce your plate sizes and food volume. It is easy to get into the habit of eating more than you actually need, super markets make it extremely easy to access any food at any time of the year.

This week's Food Challenge is to start reducing consumption by using a smaller plate for your main courses. You can also use a cup to measure out the volume of food that you are plating up. To start with do this on alternate days so that you gently slip into the habit of reducing the amount of food that you consume in a week. Have a treat to celebrate the end of the week, cake and coffee does it for me!


Physical - get walking

Mind - get tapping

Social - check in with friends and family

Food - reduce plate size

DISCUSSION TOPIC #1 What makes you happy?

Each week the Well Man Grant Westthorp will introduce a discussion topic for the members of the Mates Connect Clubhouse. Please show respect to all opinions, you can reminisce and share what you are thinking and what works for you. The idea is to share all ideas for the greater good of men globally. Same routine, no politics, no religion, no dickheads, keep it clean and only the truth will cut it.

Thank you for joining in the fun, our journey together for the next 52 weeks will make a difference in your general wellbeing. Please leave comments, ideas that work for you and messages in the forum section.



Disclaimer: The information provided for the Mates Connect Clubhouse challenges is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the best advice of your qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read/seen/heard here.

Grant Westthorp © Reproduction with consent only Well Man App Incorporated 2021