A left off


These are the drafts for some MOvember challenges which also needed to have a Mediterranean flavour to them.

A Mediterranean Movember ‘MEMO’: Greek Restaurant

MEMO being short for Mediterranean Movember.  Marketing wise this will have leg. Focus could also be on ‘Me’ i.e. the ‘Me’ in Men, the bloke himself.

Challenge entry includes: Two x dinners for men, but not exclusively men:  4 weeks apart and each includes a 3 course meal with a glass of Assyrtiko.

First night: Men’s health presentation and health benefits of Mediterranean diets presentation.   Before photo of everyone’s face on the night with MEMO ‘frame’ promoting our business, the cause and the date. Attendees take home a MEMO Greek Tea Towel with picture of our restaurant on it. Challenge is to grow the best mo and to complete ten health checks. Health checks include: Blood pressure, cholesterol, prostate, VO2, RHH etc and they can tick as ‘done’ if completed anytime in the 11 months prior.

Four week’s later: Retake the photo showing their new mos.  Presentation: Healthy versions of Greek desserts, history, tasting of different ones and providing everyone with signature recipe for Halva.  Greek music and dancing.  Prizes given out.

Price: $150 pp includes three course meal at the beginning and end of the month,  photos, presentations, prizes, music. $20 from each ticket goes to prostate cancer.  Prizes for best mos and everyone who completed the 10 health checks goes into a draw for more prizes.

Grow Mo’s and Tomatoes: Gardening Centre

Aim: To help raise awareness and money for prostate cancer.

The Challenge: Entrants have four weeks to grow a moustache and eight weeks to grow tomatoes.

Prizes: Top 10 – For growing the best of both.

Entry: Free entry with every purchase from your store of $20 or more.  Purchaser receives a code for use on your website enabling them to officially enter and to download the online entry pack.

Entry pack online: Prostate/men’s health guide, tomato growing guide, nutritional info about tomatoes and Mediterranean diets, ideas and recipes of what to do with an oversupply of tomatoes – chutney, sauces etc. Rules of the competition. Digital profile sticker for use in social media.

Start-up pack instore: Optional. Tomato seeds, pot, soil, stakes, ties, etc.

Conditions: Entrants upload a photo of themselves with their seeds in the place they intend to grow the tomatoes.  Four weeks later they take another photo in the same place showing the progress of both their mo and their tomato.  Eight weeks later they take a final photo of their tomatoes.  (They don’t need to grow the mo for a full eight weeks).   Judges: A dietitian, a chef and a gardener make the final decision as to the winners.

Options on growing a mo: For people who can’t or don’t want to grow mo’s inclusive of kids, would be to make healthy cookies in the shape of moustaches.  Start-up cookie making pack (optional to buy from affiliate business/or via webpage) could include cookie cutter and silicone non-stick baking mat.  With prize for healthiest, best looking mo cookie at the four-week stage of the comp.

Money raising opportunities:

  • Entrants encouraged to give their produce to friends/workmates promoting the cause and inviting them to donate money to Prostate Cancer.
  • Gardening centre donates $x from each tomato or cookie start-up pack to Prostate Cancer or to help fund people from lower socio-economic areas/families to get a tomato start up-pack.
  • Entrants can donate money to help fund those ‘in need’ to also pick up a tomato start-up pack. Any left over dosh goes to prostate cancer.

Why everyone will love this challenge

  • Raises money and awareness for prostate cancer,
  • It encourages more people to start growing their own vegetables in an easy, manageable way.
  • People will learn about the health benefits of tomatoes, inclusive of their cancer fighting properties.
  • It could help fund poorer families into growing their own vegetables via the money raising opportunity mentioned above.
  • Encourage people to make their own tomato sauce, one of the saltiest and sugar filled products on the market.
  • Sharing produce means more people find out about the cause and its flow on benefits in a tangible way.

Italian cooking classes – Pizza, Pasta and Prostates: Dietitians

Week 1: Workshop: Sunday : ‘Pizza base making’.  Four different healthy pizza bases to choose from. Plus, how to freeze and store, bases and toppings for ‘last minute’ future use. Pizza Toppings: Vegetarian, kid friendly and sweet.  How to make, what they need, inside tips and history.  Plus, prostate health tips. Then the entrant’s turn to make pizzas and post pics.

Week 2: Workshop: Sunday: ‘Pasta’. What is healthy pasta, how to make, cook, store it, etc.  Plus, fish and vegetarian pasta topping ideas.  Plus, prostate health tips. Then entrants make their own pasta dishes.

Week 3 and 4 final challenges.

  • ‘Pass it on’: Teach your buddies to cook either healthy pasta or pizza via video or in person and pass on prostate health tips   Optional: Charge money which all goes to MOvember prostate cancer cause.
  • ‘A dinner party’. Cook pasta or pizza for other men in your life and pass on prostate health tips them.  Optional: Charge money and donate to prostate cancer cause.
  • ‘Pot luck’: With us and all the other entrants. Everyone brings a dish to share?  We have a party/stall and sell, money raised goes to prostate cancer.

Sign up pack:  Includes shopping list,  Italian cooking music playlist, prostate health handbook, digital sticker for use on social media, recipes.

$59. Entry fee. $10 to prostate cancer.

Ideas & Resources

How to overcome tiredness at work by doing what astronauts do.

Why double chins are beautiful.  FHP or forward head protrusion can be a major pain in the neck.  Are you sticking your neck out too far for your job?  Check out this exercise direct from our Survive programme.

Caffeine – good, bad or awesome?  An excerpt from one of our workplace magazines.


First up, swiss balls have been known to burst,  seat posts on bikes to break and dumbbells to fall apart.  Would you know which ones were most susceptible to failing on you, under what conditions and how catastrophic the results could be?

If that doesn’t worry you a tad, then here are some things to think about.  I’ll use the bike as an example.

  • How many stationary bikes are actually comfortable?  If they are not comfortable people won’t use them.
  • How many bikes are built expertly enough so as to not to cause or aggravate knee/wrist/butt/lower back pain to their users due to poor design features that cannot be adjusted like the width of the frame and the placement of the peddles?
  • Is the screen intuitive with large fonts, or confusing, intimidating, frustrating and too hard to read?
  • Do your staff need a step through frame and would a step either side still be important?
  • To what extent is a wide bike seat important? Who will it entice and who will it turn off?
  • Would your staff benefit physiologically from having pedal straps?
  • Is a recumbent bike more user friendly but will it exasperate back problems?
  • If your staff are seated all day is bike, where they get to sit more, the best choice?

Yes. In my experience many on the ground, large, specialist fitness equipment suppliers have highly knowledgeable and passionate staff.   If you’re doing a big fit out, think $50,000 plus, head here for my advice.

My advice here is go for a reputable company, with a local outlet / distributor, who have been around for a while and who will service the equipment or replace it if need be.  Then talk to the most experienced person you can in the shop about what you are trying to achieve.

Keep in mind that if you say that you want ten bikes and five rowers, they will likely sort you out with ten great bikes and five great rowers, to suit the anticipated level of use they are going to get.  However, what you want to do prior to this stage is determine if bikes and rowers are in fact the best option in the first place.  If you’re staff are already sitting all day, then they may not be? Larger staff members may prefer treadmills, steppers and weight training to sitting on bikes, or trying to get up and down off rowers?

If you have a bunch of personal trainers servicing your staff they may be keen to have more floor space and more free weights.

A good fitness equipment supplier also won’t be shy to recommend ‘extra’ items which they know will fill the gaps in making for a great gym, even though they don’t sell those pieces.  Ask them about any extra’s they would recommend.

Moral of the story?

If you’re going to be spending big dosh on new stuff get a second opinion, beyond one from another fitness equipment supplier.  If not from us, then consider asking an accredited exercise physiologist or registered personal trainer who works with the type of people that make up your staff and who will know about lots of neat, gap filling pieces of kit, that aren’t for sale in the big fitness equipment supply shops.  And before you approach anyone fill download our 33 questions to ask yourself first and for showing to suppliers and trainers.

Other resources

  • Health policy: If you are at the beginnings of putting together a health policy for your workplace check out www.healthierworkplacewa.com.au.  
  • Desks: Limber desks go quickly and easily from standing, to seated, to being able to use cross-legged sitting on the floor!
  • Articles:Dr Bill Sukala is an award-winning professional health writer, regularly consulted by media and a presenter at conferences.  Check out his array of easy to read articles on popular topics.
  • Co-working spaces: Ideal for freelancers but also brilliant for those who want to escape their office for the day.  Complete with podcast recording rooms, media rooms, gyms, meals, and accommodation, like this one in Sydney from Kafnu.

Articles and research 

Step 2

Optional add ons!

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