About the UFIT Pre-natal Program

Recently pregnant? Confused by all the conflicting information out there? Worried about keeping fit, healthy and happy over the next nine months? This is the program for you. 

Join us on this 7-week program where we will provide you with answers to all your questions and more. Our aim is to prepare you for a safe and comfortable pregnancy and delivery, with the support of our experts and amongst a great community of others going through the same as you.

Here's what's included:  

  • Weekly seminars with experts from Nutrition, Exercise Science, Physiotherapy, and Psychology to educate and answer your questions on what is best for you, for your body, and your baby on your pre-natal journey

  • Weekly group exercise classes led by our experienced team of physios, yoga teachers, and trainers
  • One personal training session with an ante-natal qualified trainer
  • A meditation’ program to help you keep calm and focussed 
  • A pelvic floor muscle assessment with a Women’s Health Physiotherapist
  • Face to face and online support with others on the same journey to parenthood.

Date: Each Saturday from 19 August 2017 for 7 weeks
Time: 1pm to 3pm
Cost: $499 (for 7 weeks) 

Locations: alternating between the two UFIT Clinics - 6 Raffles Quay (RQ) and one-north (ON).

Sample Timetable

DATE/VENUE EDUCATION SESSION PRACTICAL SESSION ADDITIONAL SESSION SPECIAL EVENT
AUGUST 19 (RQ) NUTRITION AND PREGNANCY YOGA    
AUGUST 26 (ON) TYPES OF DELIVERY ACTIVE BIRTHING   DAD’S DAY
SEPTEMBER 2 BREAK BREAK BREAK  
SEPTEMBER 9 (RQ) THE CHANGING BODY IN PREGNANCY MEDITATION    
SEPTEMBER 16 (ON) EXERCISE IN PREGNANCY STRENGTH CIRCUIT    
SEPTEMBER 23 (RQ) MENTAL PREPARATION FOR BIRTH MEDITATION YOGA  
SEPTEMBER 30 (ON) NUTRITION FOR BREASTFEEDING MEDITATION    
OCTOBER 7 (RQ) BOUNCING BACK AFTER DELIVERY MEDITATION    

The workshops are an opportunity for you to learn, to ask questions of our experts, and to discuss with your fellow attendees your own experiences. We encourage as much interaction as possible! 

Session 1: Nutrition in Pregnancy

In this first workshop with our nutritionist we discuss the important nutrition guidelines you should be following to keep both yourself and your baby in the healthiest place possible. We also discuss which foods to avoid, and you can finally find out why! 

Session 2: Types of Delivery

The president of Doulas of Singapore Tania Grose-Hodge will talk to you about the types of delivery that you can have and about how to speak to your obstetrician about the delivery that you desire 

Session 3: The Changing Body in Pregnancy

Our pre-natal specialist physiotherapist Kelly will explain the physical changes that are taking place in your body and how to manage pregnancy related aches and pains. She will also explain the importance of training your pelvic floor during pregnancy, why it is important, and how to do it effectively. 

Session 4: Exercise in Pregnancy

Exercise is a very important part of having a healthy pregnancy! Learn the effects of exercise on your body during pregnancy, the best approach, and things to avoid over the next 9 months from our Pre and Postnatal qualified trainer, Holly.

Session 4: Treatment for Common Pregnancy Side Effects

Our Nutritionist Noa outlines the foods to avoid and to embrace to manage common pregnancy side effects.

Session 5: Mental Preparation for Childbirth 

This session is designed to help expecting mums go through the process of their big event with an optimal state of mind and less stress, fear, and anxiety. In this session Jay-Lee will share details on the empowering process of collaborating with a performance psychologist for birth preparation, with a focus on tools such as, adaptive mind-set training.

Session 6: Breast-feeding and Nutrition

A review from our nutrition team to prepare you for when the baby arrives! Good nutrition is essential for breast-feeding, but is often overlooked in the stressful first few months of motherhood.

Session 7: Tips for Bouncing Back after Childbirth

Our second workshop with our pre-natal physiotherapist, Kelly will discuss how to manage post-natal musculoskeletal complaints and how re-train the pelvic floor after delivery. She will also cover the when’s and how’s of returning to exercise after childbirth.

 

Join our next 7 week program starting saturday 19 August. 

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What is Pre-Natal Yoga? 

Pregnancy and labour is most certainly a marathon not a sprint and prenatal yoga helps to prepare a woman, both mentally and physically, by toning important birth muscles, developing strength, flexibility & stamina and encouraging emotional well being & stress management through breath work. A woman who is in the best possible shape during this period will most likely limit common pregnancy complaints and recover faster after the bub has arrived. It is also important to recognise that prenatal yoga is more than just a “yoga class”, but also a place for relaxation, mindfulness and birth preparation. 

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