Updated: Mar 25, 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 with the second exercise. 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. Research has found that as we age our balance declines. In fact, it has been reported that 29% of men > 70 years have balance problems. This decline is attributed to age related changes to the internal ear structures, brain cells and chemicals and changes in our musculoskeletal system. There is more information about balance on the free Well Man app in the PHYSICAL section.

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

Stand on one foot

You can do this exercise while waiting for the bus or standing in line at the grocery. For an added challenge, you can modify the exercise to improve your balance.

• Stand on one foot behind a sturdy chair, holding on for balance.

• Hold position for up to 10 seconds.

• Repeat 10 to 15 times.

• Repeat 10 to 15 times with other leg.

• Repeat 10 to 15 more times with each leg.

Have a go, this sounds simple however it can be challenging and the key is to continue to make these exercises part of your daily routine.


Last week's mind challenge was to book yourself in for a mind service, never be afraid to seek help early if you are feeling a little off mentally. 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. It is a sign of courage to ask for assistance.

This week's mind challenge is to figure out what group you belong too and take action to get into the first group, self like or self loathe? Over the years working with thousands of men I have found that many brothers find it hard to love themselves, this is not waking up every morning and kissing the mirror. It is understanding that you are unique and to quieten down that monkey on your shoulder that always expects and tells you that you are not worthy. Self like/self love starts with you, it is an attitude that the glass is definitely half full and you are worthy and belong on the planet. This attitude can be nurtured daily by acknowledging who you are, what you stand for and what you contribute to your community and society. You can put a stop to negative thoughts by mentally saying "thank you mind, that thought is of little value and I let it go it no longer applies to my life". Doing daily good deeds, sharing kindness and giving back to society multiply self like/love exponentially. Have a stock take this week and slowly move towards self love.


Last 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.

This week's social challenge is to have a random conversation with a person you meet in your weekly activities. I was at the dog park this morning and had a wonderful conversation with an elderly lady who I have walked past a couple of times. Everyone has a story to tell and sometimes you may be the only person to speak to them in the day. We both left with smiles on our faces with a feeling of goodwill to face a brand new day.


Last week's food challenge was to create Well Man Spaghetti Bolganese, how did that go? Once you start to create tasty meals your confidence in the kitchen will soar, I only started cooking at the tender age of 40 years.

This week's food challenge is to add oily fish into your diet. Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of lean protein. These days most grocery stores stock a wide range of canned oily fish including tuna, sardines, mackerel, salmon and the like. Canned fish are great for lunches, tasty, nutritious and easy to digest. Last night I baked some salmon in the oven, yummmmmm!!!!!


Physical - life's a balance, stay upright.

Mind - choose self like/love.

Social - have a random conversation with a stranger.

Food - add oily fish to your diet.

DISCUSSION TOPIC #11 Did you follow in your fathers footsteps or do another job?

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