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.

Every week of 2021 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.


How are the legs feeling after 4 weeks walking? Did you get into bouncing on the rebounder trampoline? Part of the Mates Connect Clubhouse challenge is to continue the journey and to see it through to the end. It is not the end of the world if you miss the odd session. Having the long view and consistently exercising is the key. Breathe in deeply as you walk, get the oxygen well into your belly, follow the breath in to your chest, ribs and belly and then out from the belly, ribs and chest. As you walk keep your awareness alert, look around, what do you see, smell, taste and hear. Record your journey in the Daily Journal on the free Well Man app, you will be surprised what you notice when you are in the moment, add an image for better recall. Having a little sunshine on your face, walking and being outdoors for short periods of time is a natural free health tonic. Socially acknowledging fellow walkers is also good for your social wellbeing. If you can include bouncing into your weekly routine it brings many benefits for your health and vitality, I personally bounce 3 times a week and have noticed a difference in energy levels.

February 2021 is all about getting on ya bike. As an exercise cycling has loads of benefits, I find riding to a cafe for a coffee provides the necessary motivation to get out of the house and start peddling. This week's physical challenge is to have 2 bike rides of 15 minutes each. Keep the walking going and ride your bike on alternate days, as a schedule you could walk Monday, Wednesday and Friday and ride your bike Tuesday and Thursday. Creating a consistent pattern will motivate you to get off the couch and get out there, before work, after work or even in your lunchtime the choice is yours. Hydration is important for all physical activity be sure to carry water when you walk or ride your bike, keep the fluids up!

For the past 5 years I have owned a Giant electric e-bike purchased from let me tell you they are brilliant, the reason for going electric was that I was mentoring 15 year old boys on a regular basis with my Positive Mentoring Program. At the end of the week after delivering 3 sessions riding up Mount Clarence in Albany on a conventional mountain bike I was exhausted. Going electric was the best decision I have ever made, you still get the aerobic work out but you can determine the effort that you put in to riding by selecting an appropriate gear and power setting.


Last week's mind challenge was to discover how you deal with and remove stress from your life. How did your breathing routine go? One thing is for sure if you can add a daily mindfulness routine into your life it will be far richer.

This week's mind challenge is to introduce the 3 Step Sleep Stress Buster routine into your life. 1. Have a pad and pen beside your bed to write down what you are thinking. Just before sleep or if you wake up in the middle of the night write down the top 3 thoughts that enter your mind. Picture these thought on a white board in your mind and erase them so that you can only see white. 2. Place your hand on your belly button and inhale through your nose to a count of 4 feeling the expansion of your belly through your hand. Exhale out through your mouth to a count of 6+ your belly will deflate. Repeat for 6 breaths. 3. Use this routine 3 times during the day to clear out the cobwebs. This routine will lead you towards better sleep and a restful mind.


Last week's social challenge was to start to frequent a cafe on a regular basis, before or after work, for morning tea or afternoon tea just make it a regular occurrence. How did you go? Small conversations can start long term friendships.

This week's social challenge is to join a club over the next week, it can be a sports, walking, golf, bowls, cards, chess club or what ever takes your fancy. Being connected to other people is amazing for your social wellbeing, so many people end up isolated and spending way too much time in their own heads. Choose a club and make new friends. These social connections are medicine for the soul.


Last week's food challenge was for one day a week make your own soup for the family or yourself. How did that go? You don't need to be magician in the kitchen to make tasty nutritious food. Making soup is a great way to up your vegetable intake in one simple meal it is also a form of therapy, preparing the vegetables with soothing music playing does it for me!

This week's food challenge is to reduce sugar in your daily intake for the next 7 days. It is amazing the amount of sugar we consume on a daily basis and it certainly does not do us any favors. If you need a little sweetness add a half a teaspoon of honey. Check the amount of sugar in your cereal, you will be shocked, start choosing low sugar products across all meals.


Physical - on ya bike

Mind - introduce the 3 Step Sleep Stress Buster routine into your life

Social - join a club

Food - less sugar

DISCUSSION TOPIC #5 What is important in life?

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