Thank you for joining the Mates Connect Clubhouse, each Monday there will be a Physical, Mind, Social and Food Challenge for you to complete. Small wellbeing changes create major life gains.

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 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.

Please visit your Doctor for advice on whether you are able to complete the challenges and always exercise within your range of comfort.


February 2021 is all about getting on ya bike. Last week I encouraged you to extend your bike rides out to 30 minutes and drop a walking day and add a bike ride on that day. How did you go? 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. Your schedule should be 20 minute walks on Tuesday and Thursday and 30 minute bike rides on Monday, Wednesday and Friday if you are able or rest on Wednesday.

This week's physical challenge is to add 3 x 1 minute aerobic interval sessions during your ride. Simply ride faster for 1 minute in every 10 minutes to aerobically get your body moving, don't over do it, just add a little more pace for the minute. Notice how you feel after the ride, note down in the Daily Journal of the free Well Man app and map your progress, take a selfie when you complete your ride to see how you are faring.


Last week's mind challenge was to introduce box breathing into your daily routine. Did you get breathing? It is a great way to focus your mind and body on the present. If you feel overwhelmed anytime, find a quiet place and complete 4 inhalations exhaling any tension that you are holding. Make box breathing a daily habit, you will notice a reduction in the stress levels that you carry.

This weeks mind challenge is to start giving your brain a workout on a regular basis by completing a crossword, word puzzle or my favorite sudoku. Like all parts of your body if don't use it you will lose it! By weekly completing mind tasks your concentration and focus will improve. Just get going.


Last week's social challenge was 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 Friday I had an acute pain in my chest and ended up in Emergency, I am now medicated and awaiting an angiogram. The nurses and doctors were excellent and I thanked them from the bottom of my heart.

This week's social challenge is to volunteer your time either to a charity, neighbour or family member. It does not need to be days, a few hours is sufficient. You will be surprised how great you will feel after giving time to a fellow human being. It is certainly food for your soul.


Last week's food challenge was to add a fasting day into your week. How did you fare? It is a great way to lose some weight from your middle and it is doable.

This week's food challenge is to always eat food with any alcohol consumption. To go with this challenge have the minimum of 2 dry days each week where you do not consume any alcohol. On drinking days keep it to only 2 standard drinks and consume water at the same time. It is an easy habit to fall into drinking alcohol daily as it is one of life's pleasures however the key is moderation.


Physical - 1 minutes of aerobic cycling for every 10 minutes.

Mind - challenge your brain with a puzzle.

Social - volunteering is food for the soul.

Food - consume food when drinking alcohol.

DISCUSSION TOPIC #8 What is your passion?

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