Forum Posts

Grant Westthorp FREE WELL MAN APP
May 10, 2022
In General Discussions
BREAK THE TRANSMISSION FOR A QUIET MIND When you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. This emergency response makes your heart pound faster, tightens muscles, raises blood pressure, quickens breath, and sharpens your senses. These physical changes increase your strength and stamina, preparing you to either fight or flee from the danger at hand. The flight or fight response is essential to survive life’s highs and lows but is dangerous if not switched off after the incidence. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation. Switched ON Solution Flower - Candle Breathing Routine In Australia one of the most prominent trees is the eucalyptus, this breathing routine incorporates the flower. A. Breathe in through the nose, make it short and sharp and smell the eucalyptus. B. Hold the breathe for the count of 3. C. Exhale through the mouth and imagine you are blowing out a candle, make it short and sharp. D. Hold the breathe for the count of 3 and repeat the routine for 6 breathes. This routine will settle down the mind and using your imagination to picture the flower and candle gives your brain something to focus on, allowing your breathing to settle. Being switched ON all of the time is where life becomes a major battle. You can’t completely eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response. When practiced regularly these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure. The emergency response can become the normal feeling for people under constant threat, stress or perceived danger, recognising the symptoms is the key to healing. Having the courage and awareness to acknowledge that you may be suffering from being switched ON all of the time is part of the journey towards healing. Put your hand up for acknowledgement of your trauma and head towards the light, start by seeking assistance from a clinician. selectability has clinicians with solutions throughout Queensland checkout the services available https://lnkd.in/dCkA-FF8 Join the Mates Connect Clubhouse www.wellman.org.au and download the free Well Man App for inspiration and practical tips on life promotion. #behavioralhealth #wellmanapp #wellmanselectability #menslifepromotionsurvivalhandbook
ARE YOU CONSTANTLY MENTALLY SWITCHED ON? content media
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Grant Westthorp FREE WELL MAN APP
Apr 20, 2022
In General Discussions
Procrastination versus Action Do you ever find yourself in a state of mind that is clouded and non responsive? When your mind is in this state of flux it is difficult to make any decisions and forward progress comes to a grinding halt. Procrastination becomes a natural behaviour under these conditions, listen to yourself verbalise sentences carefully. You will hear: I am going to get fit! I am going to stop eating junk food! I am going to spend less time on the internet! I am going to start reading books again! There is much going to and generally very little action. When you mind becomes clouded, action and solutions will tend to disappear. At this stage it may warrant a visit to a therapist to clear out all of the mental stress that you are dragging around behind you. Another solution is to put in place an action plan. Plan what you want to do or complete in the next week, month, or year. Actions must be time sensitive and completed. Your mind will find loads of reasons and excuses not to do things but in the end you have to take control and just do it. What does an action plan look like? Start with what do you want to achieve in the short time? This may refer to feeling better about you appearance, your relationships or even your self worth. So, let us draw up an action plan template that you can use to get yourself off your ass and get going! 1 MONTH ACTION PLAN ACTION TO ACHIEVE: I want to loose 3 kilograms. REASONS FOR DOING THE ACTION PLAN: All of my trousers and shirts feel tight, I want to feel better about my appearance and I want to use less energy to move my body. START DATE: I will start my ACTION PLAN - TODAY - NEXT FRIDAY - MONDAY NEXT WEEK. It is compulsory to start on the date selected, no excuses. Strengthen the commitment by including the time when you are going to participate in the action. I commit to complete 1 month of the below activities. Sign and deliver! ACTIVITY: EXERCISE - I will get up before work and walk for 10 minutes at speed every second day for week 1. I will increase the walk to 15 minutes at speed every second day of week 2. I will increase the walk to 20 minutes at speed every second day of week 3. I will increase the walk to 25 minutes at speed every second day of week 4. DIET - I will reduce my food intake each day by using a smaller plate size, each day I will drink 6 glasses of water to stay hydrated. I will read labels in the supermarket and choose low fat, low salt and low sugar foods. Download the Well Man App and read the section on "How to read Food labels" for more instruction. COMMITMENT - I will avoid eating fast food in any shape or form. Each week I will shop for vegetables and fruit at the supermarket and eat everything purchased. I will steam 5 different vegetables 4 nights a week with chicken, beef or pork and eat 2 pieces of fruit 4 times a week as a snack or desert after the main meal. Design a worksheet with each action you need to do to achieve your goal with a tick box beside the action, simply tick them off once the action is completed, enhancing commitment. OUTCOME: I need to complete this action plan for better health and wellbeing. I do want to feel better within myself and not feel so tired every day I wake up. Having an action plan in place makes it easy to achieve your goals, wants and wishes. It will fire up action. Completion of the ACTION PLAN will breed confidence and make you realise you have abundant self worth, commitment and the will to become the best version of yourself. Its WIN WIN!!!
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Grant Westthorp FREE WELL MAN APP
Mar 23, 2022
In General Discussions
Well Man Q Mind The world is a fast-changing environment, the modern man is bombarded with continual stimulation, an overload of information and needs to be switched on for much longer periods. This constant attack on your senses can cause major mental health issues, it is difficult to interpret what is a threat or is it a perception of the situation that is threating. Either way the mind is under pressure which makes it race towards a decision, you become impatient, frustrated, reactive and your inner turmoil becomes your master. Turmoil attracts turmoil, your reaction makes other people react with the end result being shared frustration, negativity and generally poor results. The Well Man Q Mind is all about creating some Quiet or stillness so that your mind has time to recover and stops spinning like a top toy out of control. Start your day with a positive mantra, some quiet/stillness time and turbo deep breathing. What does that look like? Mantra – Feed your mind positive thought seeds and they will grow into life changing characteristics. Your mind is a garden, what you put in grows and prospers if attended too, it is your decision whether it is positive. Keep all mantras short and to the point, what is it you really want? In times of pressure verbalise the mantra internally, this gives your mind time to check to see if any outside threats are real and what actions need to be taken. For me, I verbalise my mantra first thing in the morning and last thing at night and during the day if I am feeling under duress. My mantra is “I am healthy, happy, abundant and grateful”, this covers all that I want from life. Make yours relevant to what you want from life, it can change as circumstances change. Feeding in positive thoughts results in harvesting positive life behaviours. There is plenty temptation to swim the other way towards darkness however there is much more fun to be had in the light. Quiet/Stillness – This should be a habit taught from birth, the mind requires some quiet/stillness to recalibrate and function at full capacity. Today’s pace is fast and getting quicker, global information is on hand 24/7, unless monitored your mind may never get some quiet time. Consciously you have to deal with what is happening in the now to survive, throw in work stress, general situational coping and what is happening externally and you have a full house of thought. Take 5, yes 5 minutes a day to sit quietly, preferably in a park or close to nature, shut down your conscious mind, reboot your senses, close your eyes, what can you hear, what can you smell and what does the ground feel like? Reawakening the senses slows the thought process and gets it back to neutral, you will feel balanced and in harmony. Commit doing this simple habit for the rest of your life, your mind will thank you. Turbo Deep Breathing – Requires the mind to fully concentrate on the breath, no other thoughts required. I find that this action really oxygenates the blood, quietens the mind and leaves the participant feeling great. Sit up straight, close your eyes and gently place your hands on your belly button. Breathe in through the nose sharply and inflate the belly, hold for a count of 3 and exhale sharply through the nose and deflate the belly. Repeat the action 6 times. It will really get you going in the morning and mid afternoon when your body shouts out for a nap. In times of trouble turbo charge your breathing. More information, tricks and tips available on the free selectability Well Man App, follow the QR code on the image. Disclaimer: The information provided this blog is not intended to be a substitute for professional medical advice, diagnosis or treatment. It is non clinical; it comes from living and lived experience of the author and the men that I have worked with and beside. 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 Paul Harris Fellow (Author) Grant Westthorp has for over fourteen years contributed significantly to the health and wellbeing of men in Australia and specifically regional Queensland. His passion and drive to create meaningful, significant and appropriate resources were developed in response to the real-life questions that men raised during the performance of over 8000 Wellness Checks. Grant authored, the first Men’s Survival Handbook in 2013 over 24,000 copies have been distributed. In 2018 the Handbook evolved into the free Well Man app. The app contains 40 topics about preventative physical, mental and social wellbeing strategies, information, practical tips and life skills for a better life. Also available is a 18 Day Challenge, 9 Tips for Staying Alive, Daily Journal and Crisis numbers. Since the 10th August 2021 Grant now works part time for selectability as the Well Man Coordinator and oversees the Well Man App, www.wellman.org.au and selectability Men's Life Promotion Survival Handbook. Grant's 3 main goals is to encourage men to download the free selectability Well Man app, join the Mates Connect Clubhouse and to roll out the selectability Men’s Life Promotion Survival Handbook across regional Queensland. The purpose of the Handbook is to encourage men in regional Queensland to accept responsibility for their mental, physical and social wellbeing so that they live a longer, healthier and more fulfilling life. Men need to adopt positive wellbeing habits that are solution focused to get the most out of life.
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Grant Westthorp FREE WELL MAN APP
Jan 31, 2022
In General Discussions
Are you a PHONE ZOMBIE? Does your phone PING at night while you are trying to sleep? Switch off push notifications for relaxation and calm. Avoid screen time for at least 20 minutes before you go asleep. You will not miss anything that cannot wait until the next day, the phone is not your PRECIOUS! #cairnsselectability #cairnsmentalhealthhubselectability #wellmanselectability #freewellmanapp #selectabilitylifepromotionproject #smallwellbeingchangesmajorlifegains
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Grant Westthorp FREE WELL MAN APP
Jan 24, 2022
In General Discussions
Responsibility Creating a strong foundation for life involves taking full responsibility for your actions, responses, thoughts, behaviours, habits and choices. After the age of 18 years when parental control diminishes it is up to you to steer your life towards positivity and a life well lived. There are plenty of poor choices, temptation and peer pressure to embrace negativity, in the end though, it is your life and your choice. In a society that wants to blame somebody for every situation it is easy to fall in the same trap and blame your parents, your upbringing or even your socioeconomic situation for what is happening in your life. However, when ever you point the finger at someone else realise there are still 3 of your fingers pointing back at you! Take responsibility. So, responsibility is in your hands, by taking hold of the steering wheel and accepting that your life will be driven by you and you only suddenly strong foundations are poured into the footings. You now have a solid base to work from, your intentions become reality and darkness of the spirit dissolves into light. You are now in charge of your life; you realise that each action has a consequence and you are in total control of choices. Your responsibility covers how you act, how you respond, what you think, how you behave, respecting yourself and others and whether you exercise, eat a varied diet and control alcohol and drug consumption. Life is a roller coaster; you will have your ups and downs however positive choices will always be up to you. Taking responsibility gives you a better than average opportunity to manage the highs of life and to navigate the lows. Taking Personal Responsibility Check List • Create a health history with your G.P. each year book in a full check-up and record all results. Get your doctor to have admin to maintain this record. Any small deviations assist early detection of disease. • Ask your father and grandfather if they have had any diseases, these diseases might have been passed down to you. • At any stage of your life if you have any symptoms seek expert health advice immediately, this one action will probably save your life. • If you have past trauma, seek a therapist to talk about and manage it. Plenty of men continue dragging trauma throughout their lives in the end it will come home to roost. • What you eat will reflect on how you feel about life. Minimise sugar, salt and fat. Keep an eye on the volume of food you eat. Having a varied diet will assist longevity. Plenty of healthy recipes available on the free Well Man app. • Moderate alcohol consumption, stay away from daily intake, follow the standard drinking chart. Alcohol does affect behaviour and increases the chance of aggression. On top of this is that it is a depressive and leads to melancholy. • Take time each day to switch the active mind off by meditating. The mind deals with around 30,000 thoughts each day, it makes sense to give some quiet time so that you have an opportunity to ponder. • Relationships are important in maintaining social wellbeing, structure in time to spend with family and friends. If time is short stay in touch via texts, emails, phone calls and social media platforms. Invest in your social wellbeing it is important to keep loneliness at bay. • Check in with your responses to people, once you accept that you are not always RIGHT, life unfolds with a lot less stress. It is fine to have an opinion, it is naïve to expect everyone to agree with you. • Connect with the great outdoors, spend time in the sunshine, stop look and listen to nature, take off your shoes and feel the earth. Grounding your soul is your responsibility. • Expressing feelings/emotions is courageous and indicates that you have evolved into a complete human being. Anger, sadness and joy are all a part of living a full life. Perpetrating physical or mental violence on anyone is unacceptable. The above article is a SNEAK PEEK from the soon to be published selectability Men's Life Promotion Survival Handbook written by Grant Westthorp - Paul Harris Fellow and Well Man Coordinator selectability. Disclaimer: The information provided for the Mates Connect Clubhouse 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 selectability 2022
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Grant Westthorp FREE WELL MAN APP
Dec 08, 2021
In General Discussions
selectability Well Man survival suggestion for Christmas 🎄 #wellmanselectability#freewellmanapp#selectabilitylifepromotionproject#smallwellbeingchangesmajorlifegains
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Grant Westthorp FREE WELL MAN APP
Nov 17, 2021
In General Discussions
International Men’s Day (IMD) is celebrated on 19 November every year and is marked in around 80 countries worldwide. Some people ask why we need an International Men’s Day? In Australia, IMD is a great opportunity to take part in a global conversation about manhood, masculinity and men’s issues by: 1. Highlighting some of the social issues that men and boys face 2. Making a difference for the men and boys in your community 3. Celebrating men and boys in all their diversity 4. Having some serious fun in process Source: https://www.internationalmensday.info/ As a celebration of International Men's Day, selectability Well Man Coordinator Grant Westthorp has designed a Life Promotion 7 Day Challenge to encourage you to adopt positive wellbeing habits so that you can get the most out of life. Each day you are invited to complete a mental, physical and social challenge and then make these challenges life time habits. Grant has been working with and beside men for 14 years, during this time men have shared lived experience habits that enhanced their wellbeing. The challenges reflect some of these habits. LIFE PROMOTION DAY 1 CHALLENGES MENTAL Today’s mental challenge is to start tapping away the residue stress that you are holding on too. Tapping is really easy to do and is scientifically proven to alter the human state of mind. Upload the free Well Man app and visit the topic in the Mental Wellbeing section. Instructions and a image displaying positions to tap is available. Tapping is discreet and it has been scientifically proven to calm the mind, start today. If you want to take it further visit Steve Wells website www.eftdownunder.com for more information. Steve is one of the good guys on the planet. PHYSICAL Now is the time to get moving. Our bodies are designed to be active. Schedule in today a 12-minute walk before work, during your lunch break or after work. The first 3 minutes start steady, get a nice rhythm going, the middle 6 minutes increase the pace so that is still comfortable but you feel like you are being chased by a tiger! The last 3 minutes wind down back to an even pace. Focus on your breathing as you walk, imagine you are breathing down to your knees and exhaling out more than you have inhaled. Engage your senses, what can you see, hear, taste, feel and smell. Be in the moment, quiet the mind with a mantra. SOCIAL One of the key findings during the pandemic was that humans are social animals and that we need social connections to get through life. Life is easy if you have work mates, sporting buddies or close family members to talk too on a regular basis. Today’s social challenge is to reach out to three people who you consider a part of your circle of mates. This means simply catching up for a coffee, texting them or giving them a phone call. Make this a regular weekly habit so that you "check in", social wellbeing makes up a third of our wellbeing and is as important as physical and mental wellbeing. LIFE PROMOTION DAY 2 CHALLENGES MENTAL Today’s mental challenge is to heighten your senses and spatial awareness. During today’s physical challenge stay alert, look around, what do you see, smell, taste and hear. Where are you placing your feet, what does the ground feel like? 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 and how much your mind becomes quiet. Add an image to your daily journal for better recall. PHYSICAL Today’s physical challenge is to add 6 extra minutes onto the walk. Do some gentle stretching before you take off, push against a wall with your left foot forward and then swap to your right. The first 3 minutes start steady, get a nice rhythm going, the middle 12 minutes increase the pace so that is still comfortable but you feel that there is a tiger behind you. The last 3 minutes wind down back to an even pace. 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. SOCIAL Today’s social challenge is to introduce laughter into your daily routine. Regular laughter releases all of the happy chemicals into your system, multiply that by having a social laugh with a friend or family member. As a suggestion create a folder of your favourite comedians from the internet and play them daily to get the laughter bubbling through your system. Yes, the world can be a shitty place at times however laughter can make it more palatable. LIFE PROMOTION DAY 3 CHALLENGES MENTAL Today’s mental challenge is having your mind prepared for the roller coaster of life. Write down 6 things that are currently bugging you and place a value on each thought between 1 to 5 with the important stuff being lower than 3. Anything above 3 discount verbally by saying "thank you mind for storing this thought but it is of no value so I no longer need to hold it". You will be surprised how quickly your mind will feel much lighter and quieter. You may need to acknowledge the deleted thought again by simply saying "no thanks I no longer require holding this thought". Work on addressing the remaining key thoughts one at a time that were below 3, it is much easier once you have jettisoned the less important ones. PHYSICAL Today’s physical challenge is to introduce light weights into your house hold. Have them handy and use them often. 3 or 4 kilograms in weight are ideal. Use them regularly and complete 6 repetitions with both arms. There are plenty of exercises available on the internet or visit your local gym for some inspiration. Muscle maintenance is important for all ages. Quick and easy availability of the weights is the key. SOCIAL Today's social challenge is to take your parents, siblings or a close relative out for a coffee and a chat. Take the initiative and phone them up early in the day and set aside an hour to have a coffee and a catch up. If any of your family members are still alive invest some time in seeing them as you never know when that opportunity may no longer exist. Taking time out of our busy schedules is important and beneficial to all parties concerned. LIFE PROMOTION DAY 4 CHALLENGES MENTAL Today’s mental challenge is to discover how you deal with and remove stress from your life. It appears that everything is instant, we are bombarded with instant information 24/7, instant fast food, instant Facebook friends and instant negative media. How do you cope with all of this going on at one time, where do you seek comfort? There are plenty of instant poor comfort choices, overeating junk food, drinking excessive alcohol or using drugs are just a few. Another alternative is choosing to quieten the mind down through daily meditation. You can replace bad habits with exercising, reading a book, watching a movie or eating a healthy snack. This provides space for your mind to find some tranquillity in rough seas. PHYSICAL Today'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. Every day balance on each leg for 2 minutes. To make it more exciting close your eyes when you complete the routine. There is more information about balance on the free Well Man app in the PHYSICAL section. SOCIAL Today's social challenge is to start to frequent a café on a regular basis, before or after work, for morning tea or afternoon tea just make it a regular occurrence. When ordering your beverage smile at the barista and thank him/her for making a great coffee or tea. Start a conversation with people nearby if the opportunity arises, you will be surprised the number of friends you can make just by being in the same place on a regular basis. Small conversations can start long term friendships. Remember social wellbeing is a third of your health. LIFE PROMOTION DAY 5 CHALLENGES MENTAL Today's mental challenge is to introduce the 2 Step Sleep Routine into your life. 1. Have a pad and pen beside your bed to write down what you are thinking. Just before sleep write down the top 3 thoughts that enter your mind. Picture these thoughts on a white board in your mind and erase them so that you can only see white. The routine also works if you wake up in the middle of the night. 2. Next, 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 3 breaths. Your mantra is "I now accept sleep not thought." PHYSICAL Today’s physical challenge is to complete this second balance exercise below. Heel to Toe Walk • Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch. • Choose a spot ahead of you and focus on it to keep you steady as you walk. • Take a step. Put your heel just in front of the toe of your other foot. • Repeat for 20 steps. Have a go, this sounds simple however it can be challenging. Maintaining great balance will assist longevity. SOCIAL Today'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 has a unique story and knows something that you don't. Listen, learn and be respectful. LIFE PROMOTION DAY 6 CHALLENGES MENTAL Today’s mental challenge is to start giving your brain a workout on a regular basis by completing a crossword, word puzzle or my favourite sudoku. Like all parts of your body if don't use it you will lose it! By daily completing mind tasks your concentration and focus will improve. Just get going. PHYSICAL Today's physical challenge is to introduce stretching into your daily routine. This Stretch is called Ned Kelly “Hands Up”. Stand against a wall with your calf's, buttocks, shoulders and neck making contact with the wall and hands and arms beside you. Now lift your hands and arms to a "hands up" position, palms facing out and your hands and arm still making contact with the wall and hold for the count of 6. Next bring your hand and arms to a 45-degree position and hold for the count of 6. Stretching improves posture and assists in your breathing. SOCIAL Today's social challenge is to recognise a person who plays a pivotal role in our society, for example, ambulance workers, police officers, 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. This small recognition is a wonderful gift to give to a person doing a important job for the good of society. LIFE PROMOTION DAY 7 CHALLENGES MENTAL Today’s mental challenge is to introduce the minimum of 15 minutes of meditation into your daily routine. There are many free meditation apps that you can download on to your phone, find one that suits you. By meditating you are cutting the transmission from continual thought. This gives your mind breathing space just to be present. It is such a simple procedure that will give you major life gains. PHYSICAL Today’s physical challenge is to include "The Sprinkler" stretch into your daily routine. Stand with your feet shoulder width apart, lift your right hand up and move it across your body so that it is parallel to the ground. Bring up the left hand and create a support to hold your right arm reasonably straight. Rotate your body to the left like a sprinkler so that your right-hand points behind you. Reverse hand positions and complete the same stretch. Do 3 repetitions both left and right. Continue to maintain this simple stretch for eternity. SOCIAL Today’s social challenge is to remember a small fact about your work colleague, casual acquaintance, neighbour or a person you don’t see on a regular basis, and ask them about it. Acknowledgement in this fashion can be uplifting to the receiver and the giver. It shows them that you have been listening and that you are a caring person. Showing empathy makes you feel good, it is food for the soul, so it is a win, win. FEEDBACK Please email all feedback to grantwestthorp@selectability.com.au for the 3 questions below: Has completing these challenges made you aware of habits that you can change? Yes – No Have you noticed an improvement in the way that you feel mentally, physically and socially? Yes - No Would you like to be a Life Promotion champion and spread the word about positive living in your social circle/community? Yes – No Please copy and paste the Q & A’s into your email reply. Thank you for taking the time to complete the Life Promotion 7 Day Challenges and Feedback. Make sure to download the free Well Man app for preventative mental, physical and social wellbeing strategies, information, inspiration, practical tips and life skills for your best life. Disclaimer: The information provided for the Life Promotion 7 Day Challenge 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 selectability 2021 Images owned by publisher.
INTERNATIONAL MEN'S DAY 2021                          LIFE PROMOTION 7 DAY CHALLENGE               content media
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Grant Westthorp FREE WELL MAN APP
Nov 11, 2021
In General Discussions
Acknowledging the contribution of all the men on the plane.
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Grant Westthorp FREE WELL MAN APP
Oct 06, 2021
In General Discussions
LIFE PROMOTION MENTAL SOLUTIONS - TOP FIVE 1. SILENCE YOUR MIND, INVEST 20 MINUTES DAILY MEDITATING TO CUT THE TRANSMISSION OF THOUGHTS. 2. REDUCE STRESS, ANXIETY AND TENSION BY INCLUDING TAPPING IN YOUR DAILY ROUTINE. UPLOAD THE WELL MAN APP FOR MORE INFORMATION. 3. CHOOSE YOUR FRIENDS WISELY, FRIENDS WHO ARE POSITIVE WILL UPLIFT YOU, THE REST WILL PULL YOU DOWN. 4. UPGRADE YOUR SENSES, CONNECT TO NATURE AND ENGAGE YOUR SENSES, WHAT DO YOU SEE, SMELL, HEAR AND FEEL?, THIS SIMPLE ACTION IMPROVES YOUR AWARENESS. 5. STAY IN THE MOMENT, ENJOY BEING PRESENT AND MAXIMISE THE NOW.  Small wellbeing changes can provide major life gains, the choice is yours. It is a man's responsibility to live a good life for himself, his family and society, are you onboard?
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Grant Westthorp FREE WELL MAN APP
Apr 12, 2021
In General Discussions
WELCOME TO WEEK 15 CHALLENGES The prime goal of the Mates Connect Clubhouse is to connect men globally so that we all can benefit from better wellbeing. 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 so be patient. 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. PHYSICAL CHALLENGE April 2021 is all about keeping your body supple by stretching, over the next three weeks I will share my stretch routine that is time expedient and keeps all of the muscles nicely flexed. In 2008 I fell off my mountain bike at high speed and bounced down the tarmac for about 30 metres, at the time it appeared like my exercising days were over however after visiting various specialists I worked out a simple 12 minute routine from their knowledge that I complete 4 times a week which keeps me upright and stretched. Go easy with stretching, take your time and stay within your comfort zone. This week's physical challenge is to complete the stretches below at least 3 times in the next week. "Superman" stand with your feet shoulder width apart, raise your hands and arms like you are about to fly like superman. Bend at the waist and slowly bring your hands so that they point at the floor. Stay in your comfort zone, if you can bring the hands down to touch the floor. This stretch is about building the bend gently it takes time to get the full stretch be gentle with yourself. "The Sprinkler" stand with your feet shoulder width apart, lift your right hand up and move it across your body so that it is parallel to the ground. Bring up the left hand and create a support to hold your right arm reasonably straight. Rotate your body to the left like a sprinkler so that your right hand points behind you. Reverse hand positions and complete the same stretch. "Hips like Elvis"stand with your feet shoulder width apart, gently rotate your hips in a circular motion firstly left and then right as per video. Have fun with these stretches, always complete the actions gently and well within your comfort zone. MIND CHALLENGE Last week's mind challenge was a reflection on our attitude about being "RIGHT"about every thought and arguing our position even when deep down we know it is not the truth. Did that resonate with you? This week's mind challenge is all about emotions, I hear the "oh no" from most men when I broach this subject however stay with me because I have a story. Way back when, during the days of my early golf career I chanced on a game of golf with a dour old man, who was wise and fortunately in my case shared his wisdom. After completing 9 holes he took me aside and said "Grant you are playing every shot with your heart on your sleeve, much too much emotion with every shot!" their is me thinking I was doing okay. He was right of coarse. My round of golf was an emotional roller coaster for me internally. His advice was to imagine that you had a door with a window to look through to observe each shot, no emotion required, no knee jerk reaction required. The door in this case is analogy for a deep breath, or a chance to verbalize a mantra in your head before you react. These simple drills meant that you won't get yourself in trouble or in my case the rough as often. SOCIAL CHALLENGE Last week's social challenge was to investigate the opportunity and value of joining a Men's Shed in your local area or region. I hope you have had a chance to investigate joining a Men's Shed they are brilliant for your social wellbeing. This week's social challenge is to consider starting a coffee club with a few mates. It is a great place to connect as I am sure coffee stimulates discussion. If you want to have a subject to talk about each week upload the free Well Man app and have a chat about the 40 different wellbeing topics available on the app. Talking about coffee, I think it is time for a cuppa. FOOD CHALLENGE Last week's food challenge was to bake some yummy muffins, these can be purchased at the grocery store with ingredients and instructions. How did that go? I baked some muffins this morning with a twist, each had a small chocolate egg inserted from left overs from Easter. This week's food challenge is to include a half an avocado in your daily intake. Avocados are a great source of vitamins C, E, K, and B-6 and also potassium, magnesium and omega fatty acids. My favorite is to remove the seed and squeeze some lemon or lime into the cavity, yummo! SUMMARY OF CHALLENGES WEEK 15 Physical - more stretching. Mind - become an observer of your emotions. Social - start a coffee club with some mates. Food - include half an avocado in your daily intake. DISCUSSION TOPIC #15 - If you had 10 seconds to live what would you do? 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-14-Podcast-05042021-eu7ten Week 15 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 15 CHALLENGES  12/04/2021 content media
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Grant Westthorp FREE WELL MAN APP
Apr 05, 2021
In General Discussions
WELCOME TO WEEK 14 CHALLENGES The prime goal of the Mates Connect Clubhouse is to connect men socially globally so that we all can benefit from better wellbeing. 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 so be patient. 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. PHYSICAL CHALLENGE Welcome to April 2021 and I wish you a happy and safe Easter. How did you fare with all of the balance exercises in March? Continue to maintain the exercises as balance does play a major role in health and wellbeing outcomes as you age. April 2021 is all about keeping your body supple by stretching, over the next four weeks I will share my stretch routine that is time expedient and keeps all of the muscles nicely flexed. In 2008 I fell off my mountain bike at high speed and bounced down the tarmac for about 30 metres, at the time it appeared like my exercising days were over however after visiting various specialists I worked out a simple 12 minute routine from their knowledge that I complete 4 times a week which keeps me upright and stretched. Go easy with stretching, take your time and stay within your comfort zone. This week's physical challenge is to stand against a wall with your calf's, buttocks, shoulders and neck making contact with the wall and hands and arms beside you. I call this stretch "Ned Kelly - hands up" he was one of our famous bush-rangers in Australia, from your starting position lift your hands and arms to a "hands up"position, palms facing out and your hands and arm still making contact with the wall and hold for the count of 6. Next bring your hand and arms to a 45 degree position and hold for the count of 6. Finally turn your palms to face the wall and bring the hands and arms down near your pockets and hold for the count of 6. Feel your spine lengthen during this stretch it is a wonderful feeling to get rid of any slouching and will keep you nice and tall. Complete this stretch 4 times in the next week. MIND CHALLENGE Last week's mind challenge was to understand how you think may determine how you react and what needs to be rewired to get the most out of relationships and life. Did that make sense? This week's mind challenge is a reflection on our attitude about being "RIGHT"about every thought and arguing our position even when deep down we know it is not the truth. Our minds are sometimes like a terrier dog with a bone, we just cannot let go of our belief in being right and we have to argue the point until we are blue in the face to prove we are right. If you fit into this category it is time to have a soul search, although you may feel all powerful when you are right, imagine how the other person is feeling, probably weak and inferior, and the funny thing is when you are wrong your status as the biggest dickhead grows wings. It is natural and human nature to fall into the trap of trying to be right all of the time. However do you want to be right or happy? I choose happiness every time and to do this I keep an eye on "Mr Right". SOCIAL CHALLENGE Last week's social challenge was to investigate the opportunity and value of joining a Rotary Club or similar service club in your area. How did that go? By joining a service club like Rotary you will really nurture your social wellbeing and enhance your personal growth. This week's social challenge is to investigate the opportunity and value of joining a Men's Shed in your local area or region. I have given countless talks to Men's Sheds around Australia (the Men's Shed movement started in Australia at "Albury Men's Shed" which opened in 1978) and have found that men cease to be lonely when they join a Men's Shed. It is not all about just woodworking it is more about sitting down shoulder to shoulder and having a cuppa, a chat and connecting to other men in your region. Simple google "men's shed" in your region and drop by and check it out. FOOD CHALLENGE Last week's food challenge was to do a spring clean of your pantry and fridge, check sell by dates in the pantry and what is still edible in your fridge and clean out old leftovers or soiled vegetables. Did you find any cans with sub 2000 use by dates? This week's food challenge is to bake some yummy muffins, these can be purchased at the grocery store with ingredients and instructions. You will need a muffin pan, muffin paper cups and ingredients required as per package so include them in your shopping list. Check for excessive sugar or salt on the package ingredients list. As it is Easter these are your treat for this week, try to limit intake to one or two per day and include a walk after consuming. Have a happy and safe Easter. SUMMARY OF CHALLENGES WEEK 14 Physical - start stretching. Mind - you need not be right all of the time Social - investigate joining a Men's Shed. Food - start baking muffins, follow the package instructions, they are easy to bake. DISCUSSION TOPIC #14 Have you started recording your life for your eulogy? 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-14-Podcast-05042021-eu7ten Week 14 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 14 CHALLENGES  05/04/2021 content media
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Grant Westthorp FREE WELL MAN APP
Mar 29, 2021
In General Discussions
WELCOME TO WEEK 13 CHALLENGES 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 so be patient. 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. PHYSICAL CHALLENGE March 2021 is all about improving your balance and staying upright. Last week's physical challenge was to start to work on your balance with the 4th balance exercise. Balance on one foot + light weights. How did that go? Balance is the body’s ability to sense and regulate it’s positioning so that you can go about your daily life effectively. This week's physical challenge is to complete the Well Man Egyptian balance pose with your eyes closed, 3 times this week. To start with make sure you have a support handy, a wall, back of a sofa or something that you can lean on or against when you close your eyes. Lift one foot off the ground, bring your hands and arms up in front of your face and hold. Start with your eyes open when you have found the centre of your balance close your eyes and hold for the count of 3, closing your eyes really enhances the overall experience. Be extra careful, you are responsible for this action, avoid falling over and always have a support close by. MIND CHALLENGE Last week's mind challenge was to get out of your comfort zone and try completing a task that your mind does not want to do. How did that feel? By pushing the comfort zone you will find new learning and confidence, by staying safe you will not experience the full value of living. This week's mind challenge is to understand how you think may determine how you react and what needs to be rewired to get the most out of relationships and life. All men are fixers, with this in mind we only tend to listen to conversations and try to work out what we need to do to alleviate the issue or problem. Accepting that some things don't need fixing, appreciating we can't fix everything and evaluating the value of the task in hand will mean that you will reduce your thoughts and mental load. Listen, ask questions and then act with consent if the problem requires action, follow in that order for better relationships with all genders. (Thank you to Mr Harvey for this pearl of wisdom) It is worth prioritizing things that you wish to fix. SOCIAL CHALLENGE Last week's social challenge was to learn a musical instrument or at least start on the journey. Music feeds the soul and it is also a great way of meeting new friends. Did you have a go? This week's social challenge is to investigate the opportunity and value of joining a Rotary Club or similar service club in your area. If you would like to enhance your personal growth and development membership in Rotary continues one's growth and education in human relations and personal development. Rotary is an organization of leaders and successful people and membership in a Rotary club makes one a better community citizen. Rotary motto: Service above Self, says it all. FOOD CHALLENGE Last week's food challenge was to look at the correlation between your behavior and what you have been eating and drinking. Did you get the message? Foods high in fat and sugar will initially leave you feeling upbeat however this is short lived and leads to lethargy and tiredness. This week's food challenge is to do a spring clean of your pantry and fridge, check sell by dates in the pantry and what is still edible in your fridge and clean out old leftovers or soiled vegetables. Just about everything you need to maintain good wellbeing is available in the food that you eat. Simple rule of thumb; eat real food, don't eat too much and eat mostly plant based. SUMMARY OF CHALLENGES Physical - life's a balance, stay upright. Mind - listen, ask questions and then act with consent. Social - investigate joining a Rotary Club. Food - spring clean your pantry and fridge. DISCUSSION TOPIC #13 How do you cope with day to day stress? 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-13-Podcast-etofii Week 13 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 13 CHALLENGES  29/03/2021 content media
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Grant Westthorp FREE WELL MAN APP
Mar 22, 2021
In General Discussions
WELCOME TO WEEK 12 CHALLENGES 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 so be patient. 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. PHYSICAL CHALLENGE March 2021 is all about improving your balance and staying upright. Last week's physical challenge was to start to work on your balance with the third exercise. How did that go? Balance is the body’s ability to sense and regulate it’s positioning so that you can go about your daily life effectively. This week's physical challenge is to complete this fourth exercise below 3 times in the next week. This week's physical challenge. Balance on one foot + light weights I suggest using light weights 1.5 kilogram dumbbells is what I use. Start small and slowly build your balance and arm strength. Personally I use a bosu ball to create more core body strength however I suggest just on the floor to start with until you feel comfortable, remember this is a life time drill not an over night sensation. 1. Stand on one foot with dumbbells in both hands. 2. Slowly life the left leg backwards and bend forward. 3. The upper body should counterbalance the leg until you feel comfortable. 4. Hold for the count of 3. 5. Repeat the same procedure with the right leg. Have a go, this sounds simple however it can be challenging. MIND CHALLENGE Last week's mind challenge was to figure out what group you belong too, self like or self loathe? I recommend continually working on self like/love it plays a major role in what you get out of life. This week's mind challenge is to get out of your comfort zone and try completing a task that your mind does not want to do. We all have certain things that the mind puts up a barrier towards, whether it is attending a function or talking to a friend or family member that maybe annoys you. By pushing the comfort zone you will find new learning and confidence, by staying safe you will not experience the full value of living. SOCIAL CHALLENGE Last week's social challenge was to have a random conversation with a person you meet in your weekly activities. How did that go? Everyone has a story to tell and sometimes you may be the only person to speak to them in the day. This week's social challenge is to learn a musical instrument or at least start on the journey. Music feeds the soul and it is also a great way of meeting new friends. I have just started learning the didgeridoo, in my case when I blow down the dig it sounds like someone may be dying! I will persist as it good for my mind and social wellbeing. FOOD CHALLENGE Last week's food challenge was to add oily fish into your diet. How did that go? Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. This week's food challenge is to look at the correlation between your behavior and what you have been eating and drinking. Foods high in fat and sugar will initially leave you feeling upbeat however this is short lived and leads to lethargically and tiredness. Having a few too many alcoholic drinks on a Friday night will make you feel worn out next morning and alcohol is a depressive. Start being aware with what foods give you consistent energy all day. It is okay to treat yourself to fast food as a treat but be aware of the consequences. SUMMARY OF CHALLENGES Physical - life's a balance, stay upright. Mind - get out of your comfort zone regularly. Social - learn a musical instrument. Food - increase awareness on what you are putting past the smiling gear. DISCUSSION TOPIC #12 What does death mean to you? 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-12-Podcast-et6s1o Week 12 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 12 CHALLENGES  22/03/2021 content media
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Grant Westthorp FREE WELL MAN APP
Mar 15, 2021
In General Discussions
I did for 33 years as a gol professional until I fell into men’s health and wellbein. Hear about it here https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-11-Podcast-esj9n3
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Grant Westthorp FREE WELL MAN APP
Mar 15, 2021
In General Discussions
WELCOME TO WEEK 11 CHALLENGES 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 so be patient. 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. PHYSICAL CHALLENGE March 2021 is all about improving your balance and staying upright. Last week's physical challenge was to start to work on your balance with the second exercise. How did that go? 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. Research has found that as we age our balance declines. In fact, it has been reported that 29% of men > 70 years have balance problems. This decline is attributed to age related changes to the internal ear structures, brain cells and chemicals and changes in our musculoskeletal system. There is more information about balance on the free Well Man app in the PHYSICAL section. This week's challenge is to complete this third exercise below, until next Monday. Stand on one foot You can do this exercise while waiting for the bus or standing in line at the grocery. For an added challenge, you can modify the exercise to improve your balance. • Stand on one foot behind a sturdy chair, holding on for balance. • Hold position for up to 10 seconds. • Repeat 10 to 15 times. • Repeat 10 to 15 times with other leg. • Repeat 10 to 15 more times with each leg. Have a go, this sounds simple however it can be challenging and the key is to continue to make these exercises part of your daily routine. MIND CHALLENGE Last weeks mind challenge was to book yourself in for a mind service, never be afraid to seek help early if you are feeling a little off mentally. It is not selfish to sort your head out, you are the major priority. If you are not coping with life or have way to much going on in your head take time out to get it sorted. Counselling does work, you do have to be part of the process to get the best benefits. It is a sign of courage to ask for assistance. This week's mind challenge is to figure out what group you belong too and take action to get into the first group, self like or self loathe? Over the years working with thousands of men I have found that many brothers find it hard to love themselves, this is not waking up every morning and kissing the mirror. It is understanding that you are unique and to quieten down that monkey on your shoulder that always expects and tells you that you are not worthy. Self like/self love starts with you, it is an attitude that the glass is definitely half full and you are worthy and belong on the planet. This attitude can be nurtured daily by acknowledging who you are, what you stand for and what you contribute to your community and society. You can put a stop to negative thoughts by mentally saying "thank you mind, that thought is of little value and I let it go it no longer applies to my life". Doing daily good deeds, sharing kindness and giving back to society multiply self like/love exponentially. Have a stock take this week and slowly move towards self love. SOCIAL CHALLENGE Last week's social challenge is to remember a small fact about your work colleagues or casual acquaintances, and ask them about it. It shows them that you have been listening and that you are a caring person. Showing empathy makes you feel good so it is a win, win. This week's social challenge is to have a random conversation with a person you meet in your weekly activities. I was at the dog park this morning and had a wonderful conversation with an elderly lady who I have walked past a couple of times. Everyone has a story to tell and sometimes you may be the only person to speak to them in the day. We both left with smiles on our faces with a feeling of goodwill to face a brand new day. FOOD CHALLENGE Last week's food challenge was to create Well Man Spaghetti Bolganese, how did that go? Once you start to create tasty meals your confidence in the kitchen will soar, I only started cooking at the tender age of 40 years. This week's food challenge is to add oily fish into your diet. Oily fish is rich in omega-3 polyunsaturated fatty acids, which have been shown to reduce inflammation and potentially lower the risk of heart disease, cancer, and arthritis. Both white and oily fish are good sources of lean protein. These days most grocery stores stock a wide range of canned oily fish including tuna, sardines, mackerel, salmon and the like. Canned fish are great for lunches, tasty, nutritious and easy to digest. Last night I baked some salmon in the oven, yummmmmm!!!!! SUMMARY OF CHALLENGES Physical - life's a balance, stay upright. Mind - choose self like/love. Social - have a random conversation with a stranger. Food - add oily fish to your diet. DISCUSSION TOPIC #11 Did you follow in your fathers footsteps or do another job? 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-11-Podcast-esj9n3 Week 11 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 11 CHALLENGES  15/03/2021 content media
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Grant Westthorp FREE WELL MAN APP
Mar 07, 2021
In General Discussions
WELCOME TO WEEK 10 CHALLENGES 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 so be patient. 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. PHYSICAL CHALLENGE March 2021 is all about improving your balance and staying upright. Last week's physical challenge was to start to work on your balance. How did that go? 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. What enables us to maintain balance? It is a complex physiological mechanism. It involves: 1) Eyes 2) Musculoskeletal System 3) Ears 4) Brain There is more information about balance on the free Well Man app in the PHYSICAL section. This week's challenge is to complete this second exercise below, until next Monday. Heel to Toe Walk • Position the heel of one foot just in front of the toes of the other foot. Your heel and toes should touch or almost touch. • Choose a spot ahead of you and focus on it to keep you steady as you walk. • Take a step. Put your heel just in front of the toe of your other foot. • Repeat for 20 steps. Have a go, this sounds simple however it can be challenging. MIND CHALLENGE Last week's mind challenge was to give your self-esteem a good dry-clean. How did you feel about that? Remember you are in charge of your self-esteem, know your value. This weeks mind challenge is to book yourself in for a mind service if you need a hand up. It is not selfish to sort your head out, you are the major priority. If you are not coping with life or have way to much going on in your head take time out to get it sorted. Counselling does work, you do have to be part of the process to get the best benefits, sharing your story will ease the burden that you are dragging behind you. Here is your opportunity to embrace life and get the most out of living. It is a sign of courage to ask for assistance. SOCIAL CHALLENGE Last week's social challenge was to connect to a Facebook friend from another country and find out about how they are going during the pandemic. How did that go? One of the main messages that I have learnt from the pandemic is that all nations live under the same sky and suffer the same plight. It is important to reach out to people in all countries. This week's social challenge is to remember a small fact about your work colleagues or casual acquaintances, and ask them about it. It shows them that you have been listening and that you are a caring person. Showing empathy makes you feel good so it is a win, win. FOOD CHALLENGE Last week's food challenge was to add a raw salad to your main course. How did that go? This is a personal favorite of mine, so simple to do but extremely nutritious. This week's food challenge is to create Well Man Spaghetti Bolganese, this is my version (no I am not a master chief ha ha) it tastes great and I find it therapeutic to make. Put some music on, finely chop 2 onions, grate 3 carrots and a chunk of pumpkin (roughly same size as the carrots) and heat a large saucepan on medium heat and add 2 tablespoons of olive oil. Add onion, a tablespoon of crushed garlic + tablespoon of ginger, a tablespoon of spaghetti bolganese herb mix and cook for a minute moving the mixture around with a spatula. Add 500 grams of lean beef to the mixture and combine, pour a little balsamic vinegar and worcester sauce over the mix. Add carrot and pumpkin and combine and finally add one third of a cup of tomato paste, a jar of pasta tomato mix and 2 cans of diced tomatoes and cook for 20 minutes on low heat. In another deep saucepan boil water for spaghetti, immerse spaghetti and cook until soft. Now here is the trick, only plate up a half cup of spaghetti and a cup of the bolganese mixture for one serve. It can be a trap if you eat too much! Place remaining portions in containers and freeze for later. Note: you can add celery into the mixture for extra crunch, mushrooms peeled and chopped (add mushrooms at the end of cooking as they do not require long cooking) and finely grate parmesan cheese and sprinkle on top. SHOPPING LIST garlic & ginger paste - tomato paste bolganese herb mix 2 x onions - 3 x carrots - small piece of pumpkin 1 x jar pasta tomato mix - 2 x cans diced tomatoes packet of spaghetti SUMMARY OF CHALLENGES Physical - life's a balance, stay upright. Mind - book yourself in for a mind service. Social - connect to a colleague or acquaintance. Food - create Well Man spaghetti bolganese. DISCUSSION TOPIC #10 If you had unlimited income what would you do first? 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-10-Podcast-ertqc8 Week 10 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 10 CHALLENGES  08/03/2021 content media
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Grant Westthorp FREE WELL MAN APP
Mar 01, 2021
In General Discussions
WELCOME TO WEEK 9 CHALLENGES 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. PHYSICAL CHALLENGE 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. MIND CHALLENGE 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. SOCIAL CHALLENGE 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. FOOD CHALLENGE 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. SUMMARY OF CHALLENGES 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-8-Podcast-eqo8s5 Week 9 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 9 CHALLENGES  01/03/2021 content media
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Grant Westthorp FREE WELL MAN APP
Feb 22, 2021
In General Discussions
WELCOME TO WEEK 8 CHALLENGES 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 in your range of comfort. PHYSICAL CHALLENGE 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 fairing. MIND CHALLENGE 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. SOCIAL CHALLENGE 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. FOOD CHALLENGE 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. SUMMARY OF CHALLENGES Physical - 1 minute 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-8-Podcast-eqo8s5 WEEK 8 IMAGE WITH A MESSAGE 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
MATES CONNECT CLUBHOUSE      WEEK 8 CHALLENGES  22/02/2021 content media
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Grant Westthorp FREE WELL MAN APP
Feb 21, 2021
In General Discussions
WELCOME TO WEEK 7 CHALLENGES 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. PHYSICAL CHALLENGE 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. MIND CHALLENGE 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. SOCIAL CHALLENGE 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. FOOD CHALLENGE 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. SUMMARY OF CHALLENGES 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-7-Podcast-eqds1k WEEK 7 - IMAGE WITH A MESSAGE 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. Well Man App Incorporated 2020
MATES CONNECT CLUBHOUSE      WEEK 7 CHALLENGES  15/02/2021 content media
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Grant Westthorp FREE WELL MAN APP
Feb 08, 2021
In General Discussions
WELCOME TO WEEK 6 CHALLENGES 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. PHYSICAL CHALLENGE 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. MIND CHALLENGE 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. SOCIAL CHALLENGE 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. FOOD CHALLENGE 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. SUMMARY OF CHALLENGES 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. MATES CONNECT CLUBHOUSE PODCAST - https://anchor.fm/grant-westthorp/episodes/Mates-Connect-Clubhouse-Challenges-Week-6-Podcast-eq3ds0 WEEK 6 IMAGE WITH A MESSAGE 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. Well Man App Incorporated 2020
MATES CONNECT CLUBHOUSE      WEEK 6 CHALLENGES  08/02/2021 content media
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Grant Westthorp FREE WELL MAN APP
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