Allow me to introduce the panel for BondFire Fridays 3: Reclaim Your Vitality. First, we have Peggy Tng, co-founder of WISE (Women In Sports & Entertainment), an enthusiastic advocate for sports wellness and a physical education teacher with extensive knowledge of the evolution of sporting practices and promotions in Singapore.

Next is Natalie Dau, a global consultant with over 25 years of experience, specializing in media, travel, sports, and wellness. She is the founder of the successful Rockstar Fit app, an ASIC sponsored athlete, and an ambassador for the Singapore Sustainability Run.

Lastly, we have Elvin Ting, the founder of Orange Room and TriFactor, who firmly believes in the power of sports to unite people, promote good health, and enhance mental wellness.

When it comes to approaching the topic of vitality from a practical standpoint, we all know the essentials: maintaining a healthy diet, getting enough sunlight, adequate sleep, regular exercise, and nurturing social connections (as supported by scientist and professor Andrew Huberman from The Huberman Lab).

However, despite this theoretical knowledge, incorporating these practices into our daily lives becomes challenging amidst our busy schedules. Often, we find ourselves making excuses such as "I can't find the time," "it's not a top priority," "I've tried but nothing seems to work," or my personal favorite, "it's on my urgent list".

I comprehend the challenges involved in incorporating a workout routine amidst our busy lives, but shouldn't we consider the logical argument that good health forms the foundation for all other pursuits, thereby serving as a catalyst for enjoyment?

As a 44-year-old mother with two vibrant children, my primary objective was to possess the necessary energy to fulfill my work responsibilities and keep up with my kids, at the very least.

The discussion commenced with questions to gauge the audience's sporting backgrounds, and indeed, the crowd showcased a diverse range, from sports and health enthusiasts to seasoned athletes and newcomers seeking quick weight loss hacks. Concerned parents were also present, seeking advice on healthy conversations about diets with their children, leading to practical inquiries about body types and nutrition tips for keto and intermittent fasting. However, how do we embark on the journey of healthy living and maintain the consistency required to reap the benefits that lead to a sense of vitality? In my opinion, this journey truly encompasses a thousand steps, culminating in a feeling that cannot be measured but only experienced.

Turning to the panel for insights, Peggy Tng shared her experience of exploring various sports throughout her life and emphasized the importance of understanding what the body needs at different stages. Natalie Dau highlighted the significance of pursuing sports that bring joy and passion, rather than focusing solely on aesthetics or age limitations. Elvin Ting added that knowing one's body and finding a balance in physical activities based on the present state and personal preferences is crucial. He emphasized that consistency is the key, and the first step is willingly choosing to engage in an activity before committing to making it a habit and incorporating it into one's lifestyle.

The notion that "mood follows action" in the studies of "behavioral activation" supports the understanding that waiting until we feel like starting will likely never happen. This is particularly evident in the context of exercise; we rarely feel inclined to engage in rigorous, sweat-inducing workouts on a whim. However, we almost always feel better after a session and never regret doing it. This is partly due to the endorphins and reward chemicals like serotonin and dopamine that return to baseline after a workout, leaving us in a great mood, feeling energized, and ready to face whatever life throws at us.

When the topic of fitness arose, the panelists discussed fitness as a combination of wellness, fitness, and health. They emphasized the importance of balance, moderation, and personal enjoyment in maintaining fitness. They also highlighted the role of mindset, resilience, and determination in overcoming injuries and adapting to changes in physical capabilities, which are crucial for strength and resilience training that often leads to weight loss. The panelists encouraged setting incremental goals that are achievable, seeking peer support for much-needed accountability, and exploring alternative activities to maintain a fulfilling and active lifestyle.

The age-old adage comes to mind - “How do you eat an elephant? - One bite at a time!” The point is to break a mammoth task down into approachable chunks, so that we’re not overwhelmed by them… though in this case, opting for a healthier replacement like a salad would be more appropriate.

When the topic of fitness arose, the panelists discussed fitness as a combination of wellness, fitness, and health. They emphasized the importance of balance, moderation, and personal enjoyment in maintaining fitness. They also highlighted the role of mindset, resilience, and determination in overcoming injuries and adapting to changes in physical capabilities, which are crucial for strength and resilience training that often leads to weight loss. The panelists encouraged setting incremental goals that are achievable, seeking peer support for much-needed accountability, and exploring alternative activities to maintain a fulfilling and active lifestyle.

The age-old adage comes to mind - “How do you eat an elephant? - One bite at a time!” The point is to break a mammoth task down into approachable chunks, so that we’re not overwhelmed by them… though in this case, opting for a healthier replacement like a salad would be more appropriate.

On the other side of the equation, the panelists recognized the significance of striving and setting fitness goals. They acknowledged the remarkable accomplishment of Singaporean athletes, who secured an impressive 51 Gold medals at the recent 2023 SEA Games. Drawing inspiration from such achievements, the panel emphasized the value of having specific objectives. The narrative of Roger Bannister breaking the four-minute mile record served as a powerful example, instilling hope within the wider population and guiding individuals to test their limits. These games and competitions provided tangible evidence of the extraordinary potential inherent in the human spirit.

Role models and support systems were also highlighted as key factors in staying motivated and accountable. The panelists shared personal stories of inspiring and motivating others, unintentionally or intentionally, and emphasized the importance of breaking the cycle of unhealthy habits and overcoming fear.

When it comes to children's vitality, the conversation took an interesting turn. The panelists discussed the role of parents in creating a supportive environment at home and setting an example for their children. Structure, encouragement, and even gamification were suggested as effective tools to help kids navigate challenges and develop healthy habits. Schools were not left out of the equation, with suggestions for creating inclusive and supportive environments for student well-being.

As the discussion came to a close, attendees were challenged to reflect on their own vitality. Where are they right now? Are they happy with their current state? It's time to set fitness goals and make a plan to achieve them. Elvin, one of the panelists, stressed the importance of having an accountability partner or a support group to keep you on track. And to make things even more exciting, he offered one-for-one coupons to his upcoming race, the Great Green Run, as a milestone for participants to reach. It's all about making those goals measurable and meaningful!

In conclusion, reclaiming vitality is all about finding activities that bring joy and satisfaction while keeping the body and mind engaged. This panel discussion emphasized the importance of personalized fitness and shattered the myth that fitness is limited to specific aesthetics or age categories. It's time to explore various physical activities, listen to your body, and adapt your routines as needed. Let's celebrate resilience, determination, and the pursuit of happiness through movement. Reclaiming vitality is a lifelong journey, and this event has inspired attendees to take the first steps towards a vibrant and fulfilling life. Are you ready to join them?