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 third 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.

This week's physical challenge.

Balance on one foot + light weights

I suggest using light weights 1.5 kilogram dumbbells is what I use. Start small and slowly build your balance and arm strength. Personally I use a bosu ball to create more core body strength however I suggest just on the floor to start with until you feel comfortable, remember this is a life time drill not an over night sensation.

1. Stand on one foot with dumbbells in both hands. 2. Slowly life the left leg backwards and bend forward. 3. The upper body should counterbalance the leg until you feel comfortable. 4. Hold for the count of 3. 5. Repeat the same procedure with the right leg.

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


Last week's mind challenge was to figure out what group you belong too, self like or self loathe? I recommend continually working on self like/love it plays a major role in what you get out of life.

This week's mind challenge is to get out of your comfort zone and try completing a task that your mind does not want to do. We all have certain things that the mind puts up a barrier towards, whether it is attending a function or talking to a friend or family member that maybe annoys you. By pushing the comfort zone you will find new learning and confidence, by staying safe you will not experience the full value of living.


Last week's social challenge was to have a random conversation with a person you meet in your weekly activities. How did that go? Everyone has a story to tell and sometimes you may be the only person to speak to them in the day.

This week's social challenge is to learn a musical instrument or at least start on the journey. Music feeds the soul and it is also a great way of meeting new friends. I have just started learning the didgeridoo, in my case when I blow down the dig it sounds like someone may be dying! I will persist as it good for my mind and social wellbeing.


Last week's food challenge was to add oily fish into your diet. How did that go? 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.

This week's food challenge is to look at the correlation between your behavior and what you have been eating and drinking. Foods high in fat and sugar will initially leave you feeling upbeat however this is short lived and leads to lethargy and tiredness. Having a few too many alcoholic drinks on a Friday night will make you feel worn out next morning and alcohol is a depressive. Start being aware with what foods give you consistent energy all day. It is okay to treat yourself to fast food as a treat but be aware of the consequences.


Physical - life's a balance, stay upright.

Mind - get out of your comfort zone regularly.

Social - learn a musical instrument.

Food - increase awareness on what you are putting past the smiling gear.

DISCUSSION TOPIC #12 What does death mean to you?

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