BondFire Fridays #3: Reclaim Your Vitality

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.

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.

The topic of nutrition and diets was also addressed during the discussion. Peggy Tng stressed the significance of understanding how food makes an individual feel and making healthier choices without being overly strict. Natalie emphasized moderation and taking small steps towards healthier eating habits, while Elvin recommended understanding one’s current state and setting realistic expectations when it comes to nutrition.

However, they also emphasized that the concept of endless abstinence in dieting as not ideal. The idea of satisfaction plays a crucial role in our mental fulfillment quotient. Therefore, celebrating a cheat day or two every week was welcomed as a means of maintaining a good balance between needs and desires.

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.

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?