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. Last week's physical challenge was to add an extra 5 minutes on to your 2 bike rides. Total of 2 x 20 minutes. How did you go? Remember to hydrate when you walk or ride your bike, keep the fluids up!

This week I am encouraging you to extend your bike rides out to 30 minutes. Check your watch when you start to keep an eye on the time or alternately upload a free cycling app on your phone and map your rides, it is a great way of seeing how far you have traveled and at what speed. Also drop a walking day and add a bike ride on that day, so your weekly chart would be bike rides on Monday, Wednesday and Friday and walks on Tuesday and Thursday. If the workload is too taxing have a rest day on Wednesday. Make sure to record your exercise on the Daily Journal on the free Well Man app.


Last week's mind challenge was to reduce mental distractions. How did you go?

This week's mind challenge is to introduce box breathing into your daily routine. What is box breathing you ask?, well, it is a wonderful way of improving concentration and improving the amount of oxygen in the blood the body receives from each inhalation.

Follow a clockwise direction starting from the top left hand corner. Place your hand on your heart and imagine a box around this central point. Close your eyes and inhale for the count of 6, hold the breath for a count of 6 (you are now down on the bottom right hand corner), exhale for the count of 6, hold for the count of 6 and then start the routine again. This routine aids in concentration and holds you in the moment. It is free to do and can be practiced any time of the day. Complete the routine for 4 inhalations 3 times a day.


Last week's social challenge was to improve your conversation skills by starting a conversation with a stranger. Your mission was to focus on hearing their story, how did it go? It is amazing how the mind wants to break into conversations when to really enjoy another person's story it is important to listen.

This week's social challenge is to recognise a person who plays a pivotal role in our society, for example, ambulance workers, police workers, nurses, fireman and council workers are just a few. Acknowledge them by simply thanking them for their service and the amazing job that they do each week to keep us safe and secure. The acknowledgement will mean a great deal for the individual.


Last week's food challenge was to reduce the amount of takeaways or fast food in your weekly intake. How did that go? Remember fast food is okay once in a while as a treat.

This week's food challenge is to add a fasting day into your week. If you are looking to loose a little weight from your middle here is a great way to get the ball rolling. I personally fast 2 days a week and find that it does work (I started originally with 1 day and added an extra day 3 months in) and it also makes you appreciate the non-fasting days! This is my routine, I have a coffee at 11 am, eat a light lunch at 2 pm (can of sardines on light biscuits, soup or salad) and then dinner at 6 pm which is reduced serve of my normal food. The daily fasting calorie count is 450. Most food products have calorie counters on them which makes it a little easier. There are many books on fasting or search on the internet if you require more information.


Physical - on ya bike 3 times a week

Mind - box breathing for concentration

Social - acknowledging a community worker.

Food - introduce a day of fasting.

DISCUSSION TOPIC #7 What has the pandemic made you change?

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