Grant Westthorp, Paul Harris Fellow and creator of the free Well Man app is your host for the Well Man Fast 10 Wellbeing Podcast. Grant talks about preventative physical, mental and social wellbeing strategies, information, practical tips and skills for a better life. Grant connects to men globally with joy, fun and a liberal dose of laughter. Grant is a pioneer for men's health in Australia and has been assisting men to live longer, happier and more fulfilling lives since 2008. Listen in weekly for your dose of positivity, joy and laughter. Can you spare 5 minutes?
Well Man Fast 5 Wellbeing - Topic SLEEP
Check out the Wellbeing Blog at www.wellman.org.au Understanding the importance of SLEEP in under 5 minutes, Grant Westthorp CEO Well Man App Incorporated guides you through simple actions to make your sleep better.
Day 7 - Up the Creek with a Paddle- Men’s Health Week 2020 Downunder - Learning to respect yourself is the first step to respecting others. How you respect your health, your body and your thoughts will determine how life will treat you. No respect will land you in a negative loop that will be difficult to break out of. Maintaining respect will allow you to hook into the positive side of life and allow you to pursue your dreams.
After respecting yourself comes respect for your family, authority and community. Disrespect flows from negativity and can lead to broken family ties, and even a custodial sentence and a feeling of alienation in the community. Showing respect to elders displays a maturity and wisdom, this can only be achieved if there is a respect of oneself. Check out the physical, mind, social and food challenge at www.wellman.org.au
Day 6 - Up the Creek with a Paddle - Today’s topic is “Confidence”, have a listen and complete the physical, mind, social and food challenge. Self confidence is a learnt experience, the more you do in life the greater the confidence you will have. There will be success and failure along the way, this is a part of life’s journey, and learning from failures will increase confidence. Try to recall instances that you have done well. The fact that you have done well is proof that you are capable of producing the same in the future. Determine what you are good at, and do more of these activities. Without a doubt, if you find yourself lacking in knowledge and skills to make the right decisions, consider upgrading yourself. Education does not end when formal school ends; it is a lifelong process. Depending on what it is you need to decide on, fall back on your values, desires and any supporting reasons. Don’t take yourself too seriously. So what if you make a mistake? What is the worst that can happen even if you fail? Embrace opportunity. More information at https://www.wellman.org.au/post/day-6-up-the-creek-with-a-paddle-7-day-challenge SUMMARY: ·Remember the positive and seek education.
· Walk a little further today.
· Picture your positive results and engage the senses.
· Have a meaningful conversation with a work colleague or casual acquaintance.
· Add fermented food to your diet.
Day 5 - Up the Creek with a Paddle 7 Day Challenge: So who do think is in charge of personal safety? If you are pointing outwards, it is time to take stock and point one finger back at yourself.
Acknowledging that you are solely responsible for the choices in your life.
Accepting that you are responsible for what you choose to feel or think.
Accepting that you choose the direction for your life. Accepting that you cannot blame others for the choices you have made.
Recognizing that you are your best friend; it is not reasonable or healthy for you to depend on others to make you feel good about yourself.
Recognizing that as you enter adulthood and maturity, you determine how your self-esteem will develop.
Taking preventive health oriented steps of structuring your life with time management, stress management, confronting fears, and burnout prevention.
Taking an honest inventory of your strengths, abilities, talents, virtues, and positive points.
Day 4 - Up the Creek with a Paddle 7 DAY CHALLENGE – Setting Goals the Smart Way
SETTING GOALS THE SMART WAY
Specific. When setting goals, they should answer the highly specific questions of who, what, where, when, and why.
Measurable. In order for us to track our progress, goals should be quantifiable. Track progress and set timelines.
Attainable. It is important to evaluate your situation honestly and recognize which goals are realistic, and achievable.
Relevant. Is this goal relevant to your life and to the "big picture" questions you have already asked yourself? Some good questions to ask yourself when figuring this out are: does it seem worthwhile? Is now the right time for this? Does this match my needs?
Time related goals must have a due date. Instead of saying I am going too, say this goal will be realised on the DAY MONTH YEAR.
Prioritise goals, make them realistic, achievable and worthwhile. This will give you a clear idea of what success will look like on completion.
Check out the Physical, Mind, Social and Food Challenge from Day 4.
· SMART GOALS for success.
· On your bike.
· Focus on your dreams and goals.
· Say “hi” to a stranger today.
· Make a food list and start using it to shop.
Day 3 - Up the Creek with a Paddle 7 DAY CHALLENGE - Preventative Health
Preventative health is taking measures to maintain a healthy, happy and meaningful life. Your best outcomes require staying active, eating food that will provide maximum energy, maintaining a positive thought process and staying socially connected to friends and family.
Simply walking daily for 15 minutes with 3 spurts of 20 seconds will keep the body fit and the blood circulating to all extremities. For better health reduce salt, sugar and fat intake. Thinking positive thoughts will keep negative actions at bay, maintaining friendships and family connections will provide you with social wellbeing, this may be as simple as phoning/texting on a regular basis.
Check out the Physical, Mind , Social and Food Challenge at www.wellman.org.au
· Prevention is better than cure, more life less pain.
· 3 x 20 second spurts while walking.
· Breathe in HAPPY breathe out CALM.
· Take your parents out for a coffee.
· No meat day.
Day 2 - Up the Creek with a Paddle 7 DAY CHALLENGE
Self resilience is the capacity to withstand stress. Being resilient doesn’t mean going through life without experiencing stress and pain. You will feel grief, sadness, and a range of other emotions after adversity and loss. The road to self resilience lies in working through the emotions, effects of stress and painful events. https://www.wellman.org.au/post/day-2-up-the-creek-with-a-paddle-7-day-challenge
· Take the first step towards becoming resilient.
· Less car use more leg use, stand up at work on a regular basis.
· Deal with situations early.
· Phone a friend.
· No sugar or salt.
Day 1 - Up the Creek with a Paddle 7 Day Challenge
Day 2 is about Self Management. What you think and feel will play a major role in how you live your life. Your conscious thoughts, reactions and emotional responses will be tested throughout your life. Life is a roller coaster of highs and lows, the key is how you react to both scenarios. When you are young the likely reaction is more knee jerk than considering options and finding the best solution. Self management is stepping back, checking for the best solution, creating a positive culture in your conscious thoughts and being aware that emotional responses need to be monitored. For a man, wisdom comes with age. Brain development can take up to 27 years. Managing thoughts and feelings is a lifetime priority for happiness. Check out the Physical, Mind, Social and Food Challenges at https://www.wellman.org.au/post/day-1-up-the-creek-with-a-paddle-7-day-challenge
· Life is a roller coaster, step out of the square and have a look to see how you are dealing with reactions and emotions.
· Get your legs moving today.
· Check in on your conversations and responses.
· Have a laugh it is free.
· Go green for goodness.
We are what we eat, that old saying holds true even more today. Modern convenience diets high in sugar, fat and salt have been linked to higher rates of obesity and depression. Choosing a Mediterranean diet is a better choice which can add years to your life. Eating fruit, vegetables and pulses will aid digestion and keep your blood pressure lower. Food will also affect your moods and how you feel about life, maintaining an awareness of the amount of sugar, fat and salt that you are consuming will assist in maintaining equilibrium.