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. 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.


March 2021 is all about improving your balance and staying upright. Last week's physical challenge was to add 3 x 1 minute aerobic interval sessions during your bike ride. How did you go? Please maintain your walking and bike rides for your weekly regime. If you can schedule in the minimum of 2 walks and 2 bike rides each week you will be doing yourself a favor.

So here we are in the 3rd month of 2021, time flies. This week's physical challenge is to start to work on your balance. What is balance? Balance is the body’s ability to sense and regulate it’s positioning so that you can go about your daily life effectively and harm free. Which basically means not falling flat on your face. There is more information about balance on the free Well Man app in the PHYSICAL section. This week's challenge is to complete this simple exercise below, until next Monday.

Balance Walk

• Raise arms to sides, shoulder height.

• Choose a spot ahead of you and focus on it to keep you steady as you walk.

• Walk in a straight line with one foot in front of the other.

• As you walk, lift your back leg. Pause for one second before stepping forward.

• Repeat for 20 steps, alternating legs.

• As you progress, try looking from side to side as you walk, but skip this step if you have inner ear problems.

Have a go, this sounds simple however it can be challenging.


Last week's mind challenge was to start giving your brain a workout on a regular basis by completing a crossword, word puzzle or my favorite sudoku. How did you go? Keep this routine going forever.

This week's mind challenge is to give your self-esteem a good dry-clean. Sit down with a pad and pencil/pen and write down all of your personal attributes that make you who you are, be kind and acknowledge your assets. Self-esteem relates to what you think of yourself not other peoples version, it is important to note the difference as your self worth is on the line. Your belief in your own worthiness is a contributing factor, esteem is to be found within and can be nurtured by positive actions, thoughts and feelings. External factors are not a true judgement of who you are. Keep this point forward of center when you are compiling your list. Remain aware of the top 3 personal attributes, start a little mantra to set in concrete these attributes. Positive self talk plays a major role in you deciding who you are and what your self-esteem looks like.


Last week's social challenge was to volunteer your time either to a charity, neighbour or family member. Did you do this?, if not schedule it in this year sometime as it will greatly improve your social connection. You will be surprised how great you will feel after giving time to a fellow human being. It is certainly food for your soul.

This week's social challenge is to connect to a Facebook friend from another country and find out about how they are going during the pandemic. What is working for them, what is it like to live in their community and what does there short term future look like now the vaccine is available. Tell them how you are feeling and coping, share ideas and make a friend for life. Social wellbeing is a third of your health, so don't be shy and reach out to a fellow human being. We all live under the one sky and having to deal with the pandemic one way or another.


Last week's food challenge was to always eat food with any alcohol consumption. How did you go? It is a great habit to get into and your liver and kidney will thank you later down the line!

This week's food challenge is to add a raw salad to your main course. This is a personal favorite of mine, so simple to do but extremely nutritious. Put some music on and finely grate a couple of carrot and one beetroot. Chop up a small coz lettuce, 3 sticks of celery, 2 capsicums and 12 mushrooms (peeled). Slice in half or quarter some tomatoes. Put all of the ingredients in a bowl with a lid and add some low-fat salad dressing. Put the lid on and shake it up and down, it is that easy. Raw food is super food for your body and so easy to prepare.


Physical - life's balance, staying upright.

Mind - you are in charge of your self-esteem.

Social - say hello to a Facebook friend.

Food - create a raw salad.

DISCUSSION TOPIC #9 Will the vaccine change the state of play in your 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