Anenatal Classes in Hong Kong - Sassy Mama - 1

Tried And Tested: Prenatal Personal Training At Evolve by Joint Dynamics

Mansha Channa — Sun, 24 Apr 2022 22:00:33 +0000

When I found out I was pregnant, I was overjoyed! But with the availability of prenatal exercise classes being somewhat limited, and many personal trainers not being confident in modifications and safe pregnancy workouts, it was time to look elsewhere. Luckily, I found Evolve by Joint Dynamics.

This was my third pregnancy but it had been a number of years in between. I edged towards my second trimester and quickly realised that changes were needed to my regular workout regime. As a happy coincidence, I shared my pregnancy journey with my sister (have your read her incredible birth story?), who had come home raving about how good she felt after her personal training sessions at Evolve by Joint Dynamics.

Evolve by Joint Dynamics

Evolve by Joint Dynamics is a dedicated Women’s Health Clinic that is conveniently located in Central, offering services like Physiotherapy, Osteopathy, Personal Training and Rehabilitation. My appointment was with Ziggy Makant (a former That Mama!) who is known to be somewhat of a ‘guru’ in the field of pre-and postnatal strength training. Due to previous complications, I had never kept active during my first two pregnancies so I was charting unfamiliar waters. This time I wanted it to be different as I had worked so hard to get my fitness levels up and wanted to ensure that I kept active as soon as I got the go-ahead from my obstetrician.

Personal Training At Evolve by Joint Dynamics

I signed up for a package of personal training sessions with Ziggy, and committed to seeing her at least once a week. The sessions were fun and made me comfortable knowing I was in safe hands, training with someone who was experienced, nurturing and extremely knowledgeable.

“The sessions were so enjoyable it never seemed like “effort” and instead were a weekly relief for my body as it grew and expanded.”

Ziggy helped me with my mobility, flexibility, strength and mindfulness to prepare me for my pregnancy journey. She tailored my workouts and increased or decreased the level of my strength training depending on the day – no two days are ever the same when you are pregnant!

Group Fitness Classes At Evolve by Joint Dynamics

Evolve also offers pre and post-natal group workout classes which I incorporated into my weekly schedule. All their trainers are up to date with current prenatal research on prenatal mobility. Even though it was a group class I was impressed by the individual attention and modifications to allow for the capabilities of my body on any given day. There are no more than six in a class so you really do get that personal touch. Afterwards, I felt strong, empowered and energised, with corrections made to my form and technique to avoid any injuries and ensure that I was targeting the right muscle groups.

Mindfulness During Pregnancy

My journey with Evolve has been entirely holistic, not only focusing on maintaining my physical strength but also helping me to calm my mind, especially during these turbulent times.

“There has been a huge emphasis in all my sessions on aligning my breathing with the focus on contracting and relaxing my pelvic floor in preparation for birth and post-partum recovery — something I was never even aware of during my first two pregnancies!”

When further restrictions were enforced on gyms, I was extremely grateful that Evolve provided me with the option to continue my training sessions in an outdoor park, something that was so integral for my mental health.

Osteopathy During Pregnancy

Towards the latter part of my pregnancy as the baby started getting bigger, I started experiencing severe back pain, so made an appointment to see Evolve’s resident Osteopath, Juliette Dutois. She swiftly identified the problem and provided me with almost immediate relief by educating me on how to adjust my breathing to avoid tensing the same muscles whilst gently massaging the area to release tightness and alleviate the pain. I was so grateful that she was able to identify and treat my symptoms allowing me to appreciate and enjoy the final few weeks of my pregnancy.

Help And Education Around Perineal Massage

At 38 weeks and completely ready to give birth, I had a prenatal birth prep session with Katy Megson. She did an internal check to see if I was engaging my pelvic floor muscles correctly and also taught me how to conduct perineal massage. Perineal massage has been studied extensively in recent years and has shown to be extremely effective to prevent and minimise any tearing during vaginal birth. It was an extremely unique experience as my perineal area was massaged and stretched out, prepping the surrounding tissue for delivery.

Final Thoughts On Evolve by Joint Dynamics

I can’t recommend Evolve enough to anyone who is pregnant. The team have made my whole journey extremely comfortable and most of all enjoyable. They went above and beyond for me in all regards to ensure I had all I needed to prep my body and mind over the months and provided me with ample support through anxiety-inducing times. Though sessions at Evolve are definitely on the pricier side, combining the group classes with some personal training sessions is a great way to get around this to balance out the cost. I feel strong, healthy and mentally prepared for birth because of all the support I have received from the Evolve team. I am now counting down the days till I meet my little girl!

The post Tried And Tested: Prenatal Personal Training At Evolve by Joint Dynamics appeared first on Sassy Mama.

Top Antenatal Classes In Hong Kong To Get You Ready For Labour

Sassy Mama — Thu, 22 Aug 2019 22:00:48 +0000

Time to get ready for the Birth Day!

Feeling those third-trimester nerves? With the due date looming, there’s nothing that can help you cope better than by equipping yourself with knowledge about what lies ahead on the big day. It’s time for you to go back to school, and by school, we mean antenatal classes! Take yourself and the hubby along to demystify the labour experience and teach you skills that will help you deliver your bubba.

A Mother’s Touch

With a motto of bump, baby, and beyond, A Mother’s Touch accommodates women at every stage of pregnancy with its online face-to-face consultations (perfect if you are too busy to travel to classes organised at fixed times). The “BUMP Essentials” package includes coaching on labour, interventions and breathing, a birth plan consultation and access to exclusive videos and downloads. Once the baby is out, if you feel you need breastfeeding advice or postpartum consultations, you could opt for the “BEYOND Essentials” package. If you want advice in person, the associate team will visit you at home or in the hospital for an additional charge.

How much: BUMP essentials – $3,200, BEYOND essentials – $2,500, BUMP & BEYOND Plus – $9,800. Find out more here
Contact: WhatsApp: 9086 9477, info@amotherstouchasia.com, www.amotherstouchasia.com

Annerley: The Midwives Clinic (OT&P Family Clinic)

Prepare yourself for the big day (and beyond!) with a range of pregnancy courses and antenatal classes at this well-known Hong Kong midwives clinic. Even if you haven’t signed up for Annerley’s pregnancy packages, which are tailored based on the type of hospital you want to deliver at, you could still opt for any of its antenatal classes. The most popular course is the Babies & Beyond which also has an express version (completed on a Saturday, in a single full-day session) as well as an online version. Other classes include a private refresher course for those who already have a child, HypoBirthing® and a two or more on the way session for mums-to-be of multiples.

Where: LG/F, Century Square, 1 D’Aguilar Street, Central, Hong Kong
How much: $4,900 for Babies & Beyond regular classes, $3,900 for the express version, $1,500 for the online version. Find out more about the whole range of classes and prices here
Contact: 2983 1558, info@annerley.com.hk, www.annerley.com.hk

Central Health

This is another good option to look at for your antenatal classes because it covers a wide range of topics from signs of labour to birth plans, hospital bag essentials to your own postpartum body needs. It even covers birth registration, passports and visas in Hong Kong. Two-hour classes are conducted over three evenings, or you could opt for three-hour classes held over two Saturdays.

Where: 3/F, Baskerville House, 13 Duddell Street, Central, Hong Kong
How much: $1,500 per couple for either option
Contact: 2824 0822, enquiries@centralhealth.com.hk, www.centralhealth.com.hk

AOS Clinic

Recently relocated to Sheung Wan, the AOS clinic is run by well-known French midwife, Pascale Maitre. Offering a range of services including pediatric nursing, physiotherapy, sophrology and hypnotherapy, this clinic also offers antenatal classes for mums-to-be. With the sophrologist also on hand, you will be sure to learn how to keep calm through labour. The package includes coaching specific to delivering at both public and private hospitals in Hong Kong. If you have had a particularly strenuous labour, you may want to consult this clinic post-delivery for pelvic floor rehabilitation.

Where: Suite 2205, 135 Bonham Strand Trade Centre, 135 Bonham Strand East, Sheung Wan, Hong Kong
How much: $4,200 per couple for three classes (6 hours) or $1,400 per class
Contact: 6113 8491, pascalemaitre5@gmail.com

The Family Zone

The name says it all, right mama? This practice is led by British-trained health visitor (maternal and childcare specialist) Yvonne Heavyside, who also serves as a lactation consultant and community nurse. This practice is most renowned for childcare, first aid & CPR courses for domestic helpers, but also offers fast track and private antenatal classes. The fast track classes are held at Wan Chai, while the private classes are held in the comfort of your own home. The classes cover what you can expect for normal or Caesarian deliveries, how to bond with the baby, breastfeeding tips and preventions of SIDS. A handbook is provided at the end of the course.

Where: Duke of Windsor Social Service Building, 15 Hennessy Road, Wan Chai, Hong Kong
How much: $1,300 for antenatal home consultations (1 hour), $1,480 per couple fast track antenatal classes (three 2-hour classes) and $1,300 per hour for private antenatal classes (minimum 2 hours). Find out about other options here
Contact: 9887 3235, yvonneheavyside@thefamilyzone.hk, peterheavyside@thefamilyzone.hk, www.thefamilyzone.hk

Wellness & Birth

Wellness & Birth, founded by registered midwife Karin Siegler (Hong Kong & Germany registered midwife), offers private birth classes at your home (Skype/WhatsApp consultation available as well). The aim is to allow you to come up with your preferred birth plan for private or public hospitals once you have been guided through everything you can expect in the birthing process. You will be taken through breathing, relaxation and natural pain relief techniques, your partner’s contribution to the birth and operational structures of different hospitals will be discussed. Plus you’ll be taught everything you need to know about breastfeeding and baby care. Birth courses are also available for second-time mums who’re attempting VBACs (vaginal births after Caesarians).

How much: $4,800 per couple (two 3-hour classes). For prices of other courses and services, click here
Contact: 9022 1779, info@wellnessandbirth.com, www.wellnessandbirth.com

Matilda Hospital

This well-known private hospital is a favourite amongst many expat mamas for delivery. If you are delivering here, it would make sense to also do the classes here (classes are also conducted at Central for those who don’t want to make the hike up to the Peak four times). Classes are available in English and Japanese.

Where: Matilda International Hospital, 41 Mount Kellett Road, The Peak, Hong Kong; Matilda Medical Centre, Central, Suite 502, Prosperity Tower, 39 Queen’s Road Central, Hong Kong
How much: $2,500 per couple
Contact: 2849 0321, maternity@matilda.org, www.matilda.org

Hong Kong Adventist Hospital

This is another option to consider if you are scheduled to give birth at this hospital. For those who are registered to deliver here, there is a discount on the regular antenatal classes, but you might prefer this location anyway if you live close to Stubbs Road. The classes cover the usual topics and also include sections on newborn care and bathing, umbilical cord care and obstetric unit tours for those scheduled to deliver here. Classes are conducted in English, Cantonese, Putonghua and Japanese.

Where: 1B Seminar Room, La Rue Building, Hong Kong Adventist Hospital, Stubbs Road, Hong Kong
How much: $1,200 per couple (if scheduled to deliver at HKAH), $1,500 per couple for regular antenatal classes; $3,500 for private antenatal classes
Contact: 3651 8914, 3651 8915, ob@hkah.org.hk, www.hkah.org.hk

Most hospitals and clinics, including public ones, offer their own antenatal classes. Check your obstetrician or public healthcare provider during your next prenatal visit. Classes are recommended after 28 weeks of pregnancy and tend to fill up quickly, so make sure you book early. Don’t forget to breathe, mama – you’ve got this!

Editor’s note: This post was originally published on 19, October 2016 and was updated by Anita Balagopalan on 23, August 2019.

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