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.


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. Did you manage to fit in 2 bike rides of 15 minutes each? If possible continue to walk 3 times a week 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.

This week's physical challenge is to add an extra 5 minutes on to your 2 bike rides. Total of 2 x 20 minutes. Hydration is important for all physical activity be sure to carry water when you walk or ride your bike, keep the fluids up! Did you investigate purchasing an e-bike? I just absolutely love my Giant Stance-E bike, it is a great motivator to get off the couch and get moving.


Last week's mind challenge was to introduce the 3 Step Sleep Stress Buster routine into your life, how did you go? The routine was 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.

This week's mind challenge is to reduce mental distractions. With our minds being bombarded with information overload each second often it is difficult to avoid distractions even mid-sentence. Have you ever started a conversation and half way through completely forgotten the subject matter and what you were talking about?

Training your mind to become aware and concentrated on one task can be difficult when you are hit by a barrage of thoughts simultaneously. Distractions can cause consequences, if you are not paying attention crossing a road and looking at your phone your next stop could be the hospital or the cemetery.

Mindfulness and meditation focus the mind to stay in a smaller parameter of thought/focus, improving concentration and narrowing your focus so that you are in the moment will lead to life time gains. Here is a 10-minute practice that I personally use for concentration. Simply sit on a beach or in a park, placing your awareness on your breathing. Close your eyes and follow your breath in and out of the belly, quieten your mind down by becoming aware of what your hearing, just listen do not judge. What aromas are around you, what can you smell? Can you taste anything in the air? Write down what you remember from this experience in the Daily Journal on the free Well Man app and add an image. This action will improve your recall and will start to sharpen your mind. Pour your mind into attention, practice becoming aware when your mind wanders and gently bring it back to the moment. Life is richer if you are in the here and now.


Last week's social challenge was to join a club over the week, how did you go? There are plenty of clubs to choose from, 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.

This week's social challenge is to improve your conversation skills, start a conversation with a stranger. Your mission is to focus on hearing their story, really listen to what they are saying, avoid breaking into the conversation, just listen. This is an important skill to have in life, everyone knows something that you don't, listen, learn and be respectful.


Last week's food challenge was to reduce sugar in your daily intake, how did you go? We have become accustomed to food being sweet, you will be doing yourself a favor if you can reduce consumption of sugar in your diet.

This week's food challenge is to reduce the amount of takeaways or fast food in your weekly intake. Fast food can be very convenient, your mind will be saying it is a time saver however your body will be way better off with the reduction of sugar, salt and fat which are the main ingredients of fast food. One of the reasons that fast food can become so addictive is that the body starts to crave sugar, salt and fat. The outcomes though are damaging, obesity, diabetes and a consistent lethargic feeling are just a few of the poor wellbeing outcomes. Fast food should be a treat rather than a stable habit.


Physical - on ya bike a little further

Mind - overcome mental distractions

Social - learn to listen

Food - forget fast food

DISCUSSION TOPIC #6 Where will you be in 5 years time?

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