The prime goal of the Mates Connect Clubhouse is to connect men globally so that we all can benefit from better wellbeing. 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.


April 2021 is all about keeping your body supple by stretching, over the next three weeks I will share my stretch routine that is time expedient and keeps all of the muscles nicely flexed. In 2008 I fell off my mountain bike at high speed and bounced down the tarmac for about 30 metres, at the time it appeared like my exercising days were over however after visiting various specialists I worked out a simple 12 minute routine from their knowledge that I complete 4 times a week which keeps me upright and stretched. Go easy with stretching, take your time and stay within your comfort zone.

This week's physical challenge is to complete the stretches below at least 3 times in the next week.

"Superman" stand with your feet shoulder width apart, raise your hands and arms like you are about to fly like superman. Bend at the waist and slowly bring your hands so that they point at the floor. Stay in your comfort zone, if you can bring the hands down to touch the floor. This stretch is about building the bend gently it takes time to get the full stretch be gentle with yourself.

"The Sprinkler" stand with your feet shoulder width apart, lift your right hand up and move it across your body so that it is parallel to the ground. Bring up the left hand and create a support to hold your right arm reasonably straight. Rotate your body to the left like a sprinkler so that your right hand points behind you. Reverse hand positions and complete the same stretch.

"Hips like Elvis"stand with your feet shoulder width apart, gently rotate your hips in a circular motion firstly left and then right as per video.

Have fun with these stretches, always complete the actions gently and well within your comfort zone.


Last week's mind challenge was a reflection on our attitude about being "RIGHT"about every thought and arguing our position even when deep down we know it is not the truth. Did that resonate with you?

This week's mind challenge is all about emotions, I hear the "oh no" from most men when I broach this subject however stay with me because I have a story. Way back when, during the days of my early golf career I chanced on a game of golf with a dour old man, who was wise and fortunately in my case shared his wisdom. After completing 9 holes he took me aside and said "Grant you are playing every shot with your heart on your sleeve, much too much emotion with every shot!" their is me thinking I was doing okay. He was right of coarse. My round of golf was an emotional roller coaster for me internally. His advice was to imagine that you had a door with a window to look through to observe each shot, no emotion required, no knee jerk reaction required. The door in this case is analogy for a deep breath, or a chance to verbalize a mantra in your head before you react. These simple drills meant that you won't get yourself in trouble or in my case the rough as often.


Last week's social challenge was to investigate the opportunity and value of joining a Men's Shed in your local area or region. I hope you have had a chance to investigate joining a Men's Shed they are brilliant for your social wellbeing.

This week's social challenge is to consider starting a coffee club with a few mates. It is a great place to connect as I am sure coffee stimulates discussion. If you want to have a subject to talk about each week upload the free Well Man app and have a chat about the 40 different wellbeing topics available on the app. Talking about coffee, I think it is time for a cuppa.


Last week's food challenge was to bake some yummy muffins, these can be purchased at the grocery store with ingredients and instructions. How did that go? I baked some muffins this morning with a twist, each had a small chocolate egg inserted from left overs from Easter.

This week's food challenge is to include a half an avocado in your daily intake. Avocados are a great source of vitamins C, E, K, and B-6 and also potassium, magnesium and omega fatty acids. My favorite is to remove the seed and squeeze some lemon or lime into the cavity, yummo!


Physical - more stretching.

Mind - become an observer of your emotions.

Social - start a coffee club with some mates.

Food - include half an avocado in your daily intake.

DISCUSSION TOPIC #15 If you had 10 seconds to live what would you do?

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