Updated: Mar 10, 2021


Thank you for joining the Mates Connect Clubhouse and please encourage family and friends to do the same, each Monday there will be a Physical, Mind, Social and Food Challenge for you to complete. By completing these challenges you will putting in place small wellbeing changes which will create major life gains for you in the future.

One of the keys to a long and healthy life is to implement beneficial good habits and maintain them for your lifetime. What this means is flicking the switch to positive, keep on the move, eat small portions, stay in contact with family and friends and have a daily laugh. The 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 so be patient. Please join in Mates Connect Clubhouse forum discussions. Only 4 rules = no advertising, no politics, no religion and no dickheads.

Please visit your Doctor for advice on whether you are able to complete the challenges and always exercise in your range of comfort.


March 2021 is all about improving your balance and staying upright. Last week's physical challenge was to start to work on your balance. How did that go? Balance is the body’s ability to sense and regulate it’s positioning so that you can go about your daily life effectively and harm free. Which basically means not falling flat on your face.

What enables us to maintain balance?

It is a complex physiological mechanism. It involves:

1) Eyes

2) Musculoskeletal System

3) Ears

4) Brain

There is more information about balance on the free Well Man app in the PHYSICAL section.

This week's challenge is to complete this second exercise below, until next Monday.

Heel to Toe Walk

• Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch.

• Choose a spot ahead of you and focus on it to keep you steady as you walk.

• Take a step. Put your heel just in front of the toe of your other foot.

• Repeat for 20 steps.

Have a go, this sounds simple however it can be challenging.


Last week's mind challenge was to give your self-esteem a good dry-clean. How did you feel about that? Remember you are in charge of your self-esteem, know your value.

This weeks mind challenge is to book yourself in for a mind service if you need a hand up. It is not selfish to sort your head out, you are the major priority. If you are not coping with life or have way to much going on in your head take time out to get it sorted. Counselling does work, you do have to be part of the process to get the best benefits, sharing your story will ease the burden that you are dragging behind you. Here is your opportunity to embrace life and get the most out of living. It is a sign of courage to ask for assistance.


Last week's social challenge was to connect to a Facebook friend from another country and find out about how they are going during the pandemic. How did that go? One of the main messages that I have learnt from the pandemic is that all nations live under the same sky and suffer the same plight. It is important to reach out to people in all countries.

This week's social challenge is to remember a small fact about your work colleagues or casual acquaintances, and ask them about it. It shows them that you have been listening and that you are a caring person. Showing empathy makes you feel good so it is a win, win.


Last week's food challenge was to add a raw salad to your main course. How did that go? This is a personal favorite of mine, so simple to do but extremely nutritious.

This week's food challenge is to create Well Man Spaghetti Bolganese, this is my version (no I am not a master chief ha ha) it tastes great and I find it therapeutic to make. Put some music on, finely chop 2 onions, grate 3 carrots and a chunk of pumpkin (roughly same size as the carrots) and heat a large saucepan on medium heat and add 2 tablespoons of olive oil. Add onion, a tablespoon of crushed garlic + tablespoon of ginger, a tablespoon of spaghetti bolganese herb mix and cook for a minute moving the mixture around with a spatula. Add 500 grams of lean beef to the mixture and combine, pour a little balsamic vinegar and worcester sauce over the mix. Add carrot and pumpkin and combine and finally add one third of a cup of tomato paste, a jar of pasta tomato mix and 2 cans of diced tomatoes and cook for 20 minutes on low heat. In another deep saucepan boil water for spaghetti, immerse spaghetti and cook until soft. Now here is the trick, only plate up a half cup of spaghetti and a cup of the bolganese mixture for one serve. It can be a trap if you eat too much! Place remaining portions in containers and freeze for later.

Note: you can add celery into the mixture for extra crunch, mushrooms peeled and chopped (add mushrooms at the end of cooking as they do not require long cooking) and finely grate parmesan cheese and sprinkle on top.


garlic & ginger paste - tomato paste

bolganese herb mix

2 x onions - 3 x carrots - small piece of pumpkin

1 x jar pasta tomato mix - 2 x cans diced tomatoes

packet of spaghetti


Physical - life's a balance, stay upright.

Mind - book yourself in for a mind service.

Social - connect to a colleague or acquaintance.

Food - create Well Man spaghetti bolganese.

DISCUSSION TOPIC #10 If you had unlimited income what would you do first?

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 advertising, no politics, no religion, no dickheads, keep it clean and only the truth will cut it.



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