Media Clubroom

BondFire #3: Reclaim Your Vitality

19 May 2023 | Mindset & growth

The ambiance at BondFire Fridays 3: Reclaim Your Vitality was brimming with excitement, offering a unique twist that encouraged guests to immerse themselves in physical activities. From ping pong tables to trampolines, exercise balls to exercise bands, the event provided a delightful blend of challenge and camaraderie.

Panellists from left to right, Chia Wee Loon, Martin Williams, Chrissie Choo, June Goh

Within this safe space, open conversations flourished, empowering guests to freely express themselves and even resolve disagreements on the ping pong table. As the night unfolded, the focus shifted towards understanding personal fitness and rediscovering vitality through engaging discussions and past experiences.

The hall radiated vibrant energy as guests mingled and explored the various physical activities scattered around. The ping pong tables buzzed with friendly competition, while the trampoline beckoned adventurous souls to leap into the air with unbridled joy. Exercise balls adorned the space, inviting guests to find their balance and engage their core. Colorful exercise bands added a touch of excitement, encouraging attendees to stretch and flex their muscles. The room was adorned with motivational quotes and images, serving as constant reminders to embrace vitality and rediscover the joy of movement.

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.

Our Panellists from left to right: Natalie Dau, Peggy Tng, Elvin Ting

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.

"Fitness is just part of life. We all want to live as long as possible, but we also want quality of life as long as possible."

Peggy Tng

Founder of W.I.S.E

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.

"Do what brings you joy and what makes you happy and what gives you satisfaction around sport rather than, what's right for my body at this age."

Natalie Dau

Founder of Rockstar Fit App

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.

"Vitality means to give you life. So, do what gives you life, but in moderation and in proportion that is appropriate to your age and level of activity."

Elvin Ting

Founder of Orange Room

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.

But how can we muster the motivation to start in the first place?

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.

"I highly recommend intermittent fasting if you choose to do that. But don't be too hard on yourself, because everything in moderation is important."

Francis Lo

Founder of Media Clubroom

The conversation shifted towards intermittent fasting, and during "take-the-mic" segment, one of the participants Jacob, shared his own journey of losing weight through intermittent fasting and the challenges he faced in maintaining a healthy balance. Helping us realise that vitality was not just about what weight or shape we were in, but the healthy mind and self-image we had on ourselves throughout the journey.

Francis Lo, founder of Media Clubroom, also shared his success story, witnessing not only weight loss but also sustained improvements in blood sugar levels and other health markers. Highlighting the simplicity of his approach, by just cutting down on sugar and one meal, he improved his energy levels and increased his vitality.

The topic of intermittent fasting sparked a conversation about the value of personal growth and the willingness to push boundaries both physically and mentally. The participants stressed the importance of setting individual goals and venturing outside of one's comfort zone, with the belief that surprising oneself with achievements is a rewarding experience.

However, amidst the pursuit of excellence, the panelists cautioned against being overly critical of oneself. They highlighted the potential negative impacts on mental well-being and relationships that can arise from excessive self-judgment. Instead, they encouraged a mindset focused on progress rather than striving for perfection. Remember, it's about progress, not perfection.

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.

"No matter what kind of new fads come up, it's really about living a lifestyle that's sustainable based on your age group, based on your current lifestyle, and based on what you want to achieve."

Peggy Tng

Founder of W.I.S.E

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.

"I have two young boys at home, and it's always difficult having these conversations on nutrition with them, so what I do is I gamify the whole thing and try to make it fun. They don't see it as a chore anymore, and they start to get into the game of it. But I don’t think it's only for children, but an incentive for adults as well. When you put too much pressure on one thing, it becomes very hard to do, but make it playful like a game, and suddenly it becomes more approachable."

Elvin Ting

Founder of Orange Room

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?