Counselling Hong Kong* — Central

Counselling Hong Kong provides holistic support through counselling, coaching, and therapy. Led by Sebastian Droesler, a registered counsellor and psychotherapist with the British Association of Counselling and Psychotherapy (BACP), Counselling Hong Kong integrates modern psychology, neuroscience, and psychotherapy to tailor interventions for adult individuals and couples so they can enhance inner strength and achieve visible balance.

Droesler is also a certified mindfulness teacher, trained in Mindfulness-based Cognitive Therapy (MBCT), and offers programmes for clients to help with their overall well-being and to prevent relapses into depression and anxiety. In addition, Droesler runs men’s groups where members can engage in honest conversations with committed peers outside their usual circles, with a focus on personal growth at large and self-awareness in particular.

Location: 9F Somptueux Central, 52 Wellington Street, Central (see location)
Contact: Website | Facebook
Phone number: +852 9640 8681
Email: sebastian@counsellinghongkong.com

St John’s Cathedral Counselling Services — Central

This non-profit organisation has specialised in counselling in Hong Kong since 1977. St John’s offers a wide range of services — from self-help guidance to assistance in strengthening relationships. They have several flexible payment options and 40 qualified counsellors who can speak a variety of languages.

Contact: Website

Winnie Chiu — Sheung Wan

Winnie Chiu is a Chartered Psychologist of the British Psychological Society and a Registered Counsellor of Hong Kong Professional Counselling Association. She has 18 years of psychological counselling and life coaching experience, and has done corporate training for 10 years. Chiu has worked with adults, children, and teenagers to address psychological and life issues, such as anxiety, stress, depression, marriage/relationship concerns, sleeping problems, PTSD, and work performance.

Contact: Website

MindHK — Wan Chai

MindHK was founded in 2016 with the aim of ensuring that no one in Hong Kong has to face a mental health problem alone. They have a pioneering Improving Access to Community Therapies (iACT®) programme that trains and places Wellbeing Practitioners to offer free, short-term, low-intensity, one-to-one mental health services to youth and adults facing mild to moderate mental health problems, such as anxiety and depression.

Contact: Website

Hong Kong Psychological Counselling Centre — Mong Kok

This private institution offers psychiatric and counselling services, and usually schedules appointments within seven days. They provide online and in-person support to individuals, families, married couples, and pre-marriage couples, as well as individual and group therapy services. Their psychological therapists have at least 10 years of experience, with many of them fluent in English, Cantonese, or Putonghua.

Contact: Website

Spot — Multiple locations

Spot has locations in Central, Wong Chuk Hang, Discovery Bay, and Kowloon Bay, with teams of specialists to support children and parents with unique needs. Their counsellors provide therapy for concerns such as family problems, anxiety, bullying, and self-esteem issues. Spot also offers speech and language therapy, and assessments for learning development and Autism Spectrum Disorder.

Contact: Website

Koa Counselling and Wellbeing — Central

This Hong Kong-based private psychotherapy and counselling practice aims to give mental health care to individuals, couples, and corporates in a safe and trusted space. It’s helmed by Tracy Cheung, who uses a holistic approach that draws from concepts such as Cognitive Behavioral Therapy, Acceptance Commitment Therapy, Mindfulness-Based Stress Reduction, yoga, and meditation.

Contact: Website

Breakthrough Counselling Centre — Jordan

Breakthrough Counselling Centre is a non-profit youth organisation founded upon Christian faith, and works with clients in the 19-30 age group. They also provide family counselling for those aged between 11 and 18 years old. The counsellors and volunteers work in 50-minute sessions at very affordable rates, and provide services in Cantonese and Mandarin.

Contact: Website

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Vaz first came to Hong Kong in 2016 to play for the Southern District FC, and was in the city on and off between then and 2021, which is when he returned and decided to stay. “When I came back, I started working as a personal trainer. While I was training my clients in a park, I could see helpers in the background doing the same exercises as me,” says Vaz, speaking to The HK HUB.

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Then one day, he went up to them and asked them if they wanted to join his class. “They said they couldn’t afford me, as they don’t make a lot of money. That really touched me, so I gathered a couple of them for a free group class, and we called it The G-Class to make it more fun,” explains Vaz. He started a WhatsApp group with 6–7 members and told them to share the link with their friends, with only one condition: They must only be domestic helpers.

The group started small, with about 11 people in 2022 who’d meet at 10am every Sunday at Tamar Park. The WhatsApp group now has about 260 members, and the Facebook group recently hit 1,000 members. There’s no limit to the number of people who can join the weekly sessions says Vaz. “It could even be a class of 500. I’m the head coach and I occasionally ask other coach friends of mine to hold classes as charity. So The G-Class can have yoga, Zumba, and different types of fitness,” he says. They even have special events like a relay, which is fondly called The G-Class Olympics.

The G-Class isn’t only a place for its members to get a free workout — they can also make friends and form a community. Vaz hopes to expand his venture into an NGO. “The idea is to offer fitness to the helpers because they can’t afford it otherwise, which is sad because they really want to work on themselves. Fitness is a great way for them to relieve stress, and to focus on themselves. We want to give them more access, more space, more materials, and offer them things that we have that they don’t,” he says.

The G-Class is currently on a summer break, and will resume on September 29.

Image credits: Walter Vaz

How do portions, eating routines & manners affect your diet?

I have Chinese food three times a week. You might wonder what dishes I include in my meal plan. The main carbohydrate source of my meals is rice, noodles or starchy vegetables such as corn, lotus, or sweet potatoes; Then I add a palm-size portion of pork, salmon, chicken or goose to fulfil my protein requirement; Finally, a thumb-size portion of good fats such as cheese and nuts. (You can replace rice with brown rice and digestible starches such as steamed squash, tofu, and sweet potatoes if rice is not an option for you. Make sure your meals contain the right amount of good carbs and calories.)

The best way to avoid hunger is to fuel up every 3–4 hours, and eat 4–5 meals within a twelve-hour eating window, with fruit, egg tarts or a hot cocktail of Hong Kong-style milk-tea as a snack.

When it comes to yum cha, although it’s hard to resist the yummy food served in the steamy bamboo basket (not to mention counting calories), try eating slowly and chewing slowly so you don’t overindulge. And my portion is limited to 10 pieces. In general, I prefer high-protein meat dishes like shrimp dumplings and fish meat wrapped in bell peppers. A dipping sauce like vinegar or chilli is great if you enjoy a kick in your life! 

What are the best food sources of Chinese cuisine?

The essence of life is food. Knowing where your food comes from is therefore very important. The stir-fry of Chinese kale and eggplant with minced pork are two of my favourite dishes. In the right amounts, stir-fry dishes cooked in avocado, olive oil, butter, and limited sodium can be perfectly healthy.

Pork is high in protein and rich in vitamins and minerals. With slow cooking, you can pair lean pork loin or tenderloin with eggplants, which are usually less calories and juicier than pork belly.

What are the best Chinese food combinations?

Carbs + Green

Choosing your dishes wisely will optimize your digestion and leave you feeling energized after eating. Some foods pair well with each other, while others don’t. 

In Chinese cuisine, here are some tasty side dishes to accompany rice: 

• Stir-Fried Cauliflower
• Choy sum with Garlic Sauce
• Stir-Fried Mushroom & Celery

Protein + Green

Ideally, protein and non-starchy green vegetables should go together in your meal. Avoid combining protein with rice or noodles. You might want to add a bit of boiled gai lan, broccoli or choy sum topped with oyster sauce or salt if your plate includes steamed chicken or char siu. Keep in mind green vegetables are a good friend with carbs and protein. 

• Sweet and Sour Fish 
• Tofu + Broccoli
• Stir-Fried Eggs and Tomatoes 

In the case of a 5-course meal that includes soup — which I do not recommend — you should make other dish choices carefully to avoid bloating or gaining weight.

What is the best way to exercise?

In addition to a proper diet and behaviour change, maintaining a healthy and fit lifestyle requires regular exercise. Whether you aim to lose weight or gain muscle mass, you should perform moderate to high intensity training and anaerobic exercises three to five times a week.

Eating TOO MUCH of anything will always lead to weight gain and chronic disease development. A diet can be very stressful — whether it’s the Paleo Diet or Ketogenic Diet, etc. I have tried them all. It worked for me and changed my body composition, but it is not sustainable, and it is not suitable for everyone. As long as you stick to unprocessed foods and eat the right amount of carbs, protein, and fat at each meal, you can still enjoy what you crave (in my case, Chinese food).

Cass Lam is a NASM and CrossFit-certified fitness & nutrition coach. Currently, she’s pursuing further studies in LIFESTYLE MEDICINE at Harvard Medicine School. An additional note, she’s a Sweaty Betty Ambassador to help increase its brand awareness and to bring the latest lifestyle / fashion / wellness trends to the HK community.

Follow Cass Lam’s health journey on her Instagram: @cassielammie

Disclaimer: The opinions expressed in this publication are those of the authors and do not necessarily represent the views of The HK HUB.

Header image credit: trusjom via Canva, Cass Lam

Over 40 Star Instructors To Join The Carnival

The “Urban Yo~ga Wellfest 2023” brings over 40 celebrity fitness and sports instructors from around the world, including renowned yoga instructor Coffee Lam from Hong Kong, and Choo Sung-hoon, one of the most popular contestants of the “Physical 100” reality competition. For the first time in Macau, the MMA legend from Korea will lead you to challenge your physical limits!

Other star instructor includes popular fitness trainer Jordan Yeoh from Malaysia, Amanda Bisk, former Australian delegate to the World University Games, Charles Fritzen, former national delegate from Sweden, Josh Kramer, internationally certified yoga instructor from New Zealand and Ivy Wang, Yoga Alliance RYT certified instructor from China .

The Wellfest features three thematic zones – Zen Garden, Fit District, and The Playground. Under the guidance of international stellar instructors, participants can relax, refresh, unwind and rejuvenate with an array of activities such as yoga, fitness, meditation, and various workshops all day long, along with Macau’s first-ever SUP YOGA class.

About hush! Beach Concerts x Urban Yo~ga Wellfest 2023

Header image credit: MGM Macau

Output Fitness

Output Fitness is a boutique gym in the heart of Sheung Wan that focuses on building strength and being “heart healthy”. Owners Tom and Kalana instruct group classes of HIIT, Strength, Conditioning and core workouts. They use progressional programs to challenge gym goers to enhance their fitness level in a fun and friendly environment.  For a more personal touch, Output offers personal training and Stretch Therapy. All trainers are NASM certified and have 8+ years of experience. Athletes like the Great Britain Dragon Boat Team and Hong Kong’s Women’s Outrigger Canoe team train here, so you’ll be in good hands.

G/F 4 Wa Lane, Sheung Wan | +852 6774 5491

Grand Jete Dance Center | BungeeWORKOUTHK

Grand Jete Dance Center brings you bungeeWORKOUT®️, the latest fitness sensation straight from Bangkok. Imagine a workout that’s both effective and incredibly fun. Their unique HIIT exercise burns calories and fat in no time, while engaging every muscle in your body. With a maximum of 7 participants per class, you’ll experience personalized attention and quality instruction from their certified bungeeWORKOUT®️ instructors. 

3/5 Wang Tai Road, Kowloon Bay | +852 9279 1231

Visit website

24/7 Fitness

Work out anytime at 24/7 Fitness, Hong Kong’s premier 24-hour gym with the most locations. Unlike other gyms with long-term contracts, 24/7 Fitness offers monthly memberships, providing flexibility for those on a budget. With automated self-service check-in and facial recognition technology, it’s convenient and hassle-free. Their eco-friendly facilities and dedicated personal trainers ensure you have everything you need to achieve your fitness goals. 

Visit website

Anytime Fitness

With round-the-clock access and a vast network of branches across the globe, your membership offers fitness anytime, anywhere. With over 20 locations across Hong Kong, Anytime Fitness offers state-of-the-art equipment and personalized training services.

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F45

Offering fun and innovative high-intensity group workouts, F45 delivers 45 minutes of sweat-dripping, heart-pumping fun. Whether it’s cardio, resistance training, or hybrid classes, you’ll find the perfect workout to up your metabolism and optimize your performance. With 8 locations across Hong Kong, you’ll find a convenient studio near you.

Visit website

Fitness Academy HK

Join the CrossFit community at Fitness Academy HK. With a dedicated, experienced coaching team, they provide a fun and inclusive environment for individuals of all ages, from kids to seniors. By empowering you to get fit for life with a variety of programs, you can enjoy activities like hiking, running, swimming, and other recreational sports. 

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FITTPub

Located in the heart of Causeway Bay, FITTPub boosts over 7,000sqft of space, with panoramic views of Victoria Harbour through its floor-to-ceiling glass walls. Supported by local celebrities, their non-binding membership system and personalized training programs allow you to enjoy a range of facilities, including a bar counter for post-workout refreshments. 

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H-Kore

With a passion for sharing innovative fitness techniques from across the globe to make you Strengthen, Stretch, and Sweat, you’ll never be bored with H-Kore’s programs. Try the Megakore class on the state-of-the-art Megaformer machine, which targets over 600 muscles for a full-body transformation. Classes are limited to 10 students for personalized attention.

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House of Fitness

Founded by a team of health and wellness experts, House of Fitness caters to the modern elite who value time and seek a holistic approach to fitness. With results-driven classes including boxing and HIIT, you’ll increase endurance and build strength. Their unique darkened room, dimmed lights, powerful music and dedicated trainers will motivate you to reach the next level.

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Pherform

Pherform is Hong Kong’s premier female-only gym. Their comprehensive and dynamic program, Female Specific Training (FST), is catered to the physiological and anatomical needs of women. With classes like Spinher, Restoreher, Shredher, and Powher, they provide a supportive community where you can be free to challenge yourself.

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Pure Fitness

With 12 branches in the city, plus locations in Shanghai and Singapore, Pure Fitness offers state-of-the-art facilities and advanced training tools. From gymnastics and suspension stations to boxing rings and cutting-edge immersive fitness studios, each location is well designed and offers a wide range of classes, including HIIT, pilates, and TRX.

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Square Fitness

Combining premium gym services and extended operating hours, Square Fitness aim to transform exercise into a lifestyle. With locations across the city, you can enjoy advanced equipment, for example, they are the first designated training center in Asia featuring DRAX® premium fitness equipment.

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Waterfall Sports & Wellness

With three locations in Tsim Sha Tsui, Island East, and Olympian City, Waterfall boasts extensive facilities, from top-notch fitness equipment to swimming pools, badminton courts, golf practice areas, saunas, and even BBQ spots. Whether you’re looking to work out, relax or socialize, Waterfall provides the luxurious amenities you need.

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XYZ Studio

From spinning to mind-body movement and meditation, XYZ empowers you to engage everything you are and embrace your wellbeing. Pedal away in their UV-lit ‘cave’ while grooving to a pumping sound system and a playlist that rivals the hottest nightclub. Enjoy the convenience of pay-as-you-go options and package deals.

VIsit website

Header image credit: nd3000 via Getty Image Pro

Also known as the “Back to the Mat” campaign, a series of yoga classes will be held from 16 September 2023 to 31 October 2023 by a team of experienced yoga teachers in town. With the goal of raising HK$888,000 towards the end of the campaign, the funds will enable YAMA Foundation to deliver up to 1,800 accessible therapeutic yoga and expressive arts classes to different communities in Hong Kong, including people with disabilities and special needs, people living in poverty, and those who have been struggling with mental illnesses.

To kickstart the campaign, a Sun Salutation Marathon will take place on 16 September 2023 at the newly opened Quarryside community event space, where yoga enthusiasts will flow through a traditional yoga sequence in multiple cycles as a form of moving meditation. All are invited and by coming together, a more inclusive and compassionate society where individuals of all abilities would have access to the life-enhancing benefits of yoga can be co-created.

More details of the event can be found here: https://www.yamahk.org/backtothemat
To donate to YAMA Foundation, please visit this page: https://www.yamahk.org/en/donate-1

The test compared the comfort, stretch and recovery performance, durability, and accuracy of the fibre composition labelling on the models — 12 of which claimed to be yoga pants, and eight which were marketed as sports pants or leggings.

The study concluded that, “the samples with higher total scores cover both higher and lower priced products, reflecting that the performance of products may not be directly related to the price.”

Yoga pants priced at HK$880 from sportswear brand Lululemon were the only samples tested that were given the highest five-star rating. However, Sweaty Betty’s yoga leggings — the priciest model tested at HK$980 — were given four stars, the same score as Uniqlo’s $HK199 leggings and H$M’s HK$249 tights.

In addition, the $HK149 leggings from Japanese brand GU, which scored 4.5 stars, outperformed pants from popular sports brand Decathlon’s version priced at HK$299, and Under Armour’s HK$599 leggings — both of which scored four stars.

The council said the breathability performance of all 20 leggings was satisfactory. However, there were irregularities in some models, such as stains from other fibres, fading prints, piling, and inaccuracy in the labelling of the fibre composition.

In addition, some samples had reduced stretchability after several washes, while one model showed improved stretch performance after being washed.

The samples were also tested for harmful aromatic amine compounds, free formaldehyde and their pH values, based on ​​Mainland China safety technical specifications for textiles and EU regulations. While most models complied with the standards, two were found to have small amounts of free formaldehyde.

Header image credits: Tzido via Canva

We take a deep dive into some of the best swimming pool day passes in the city, and give you the lowdown on price points and the hotel facilities you get access to so you can pamper yourself a bit — or a lot!

The Langham — Tsim Sha Tsui

Escape to this corner of tranquility tucked away from the bustling crowds of Tsim Sha Tsui, where you can take a dip in the heated pool or relax in the hot tub. Day pass holders can also use the sauna and gym until 11pm. You’ll need to book your passes and pay for them in person at the hotel.

• Price: HK$400 per person (Monday-Friday), HK$500 per person (Saturday-Sunday)
• Pool opening hours: 6am-7pm
• Location: 8 Peking Road, Tsim Sha Tsui, Kowloon 
• Call: +852 2132 7880

Harbour Grand Hong Kong — North Point

Want an unobstructed view of Victoria Harbour as you experience some poolside pampering? Head up to the 42nd floor of this North Point hotel and luxuriate in its 27-metre-long pool, while families with kids can make use of the children’s pool. If you’re a fitness freak, you can sweat it out at the gym, or you could unwind some more at the sauna, steam room, or jacuzzi. 

• Price: HK$300 per person (Monday-Friday), HK$400 (Saturday-Sunday), free entry for children under 3
• Pool opening hours: 8am-8pm
• Location: 23, Oil Street, North Point 
• Call: +852 2121 2688

W Hong Kong — Kowloon

Located at a breathtaking 692 feet above ground, the outdoor heated pool at W Hong Kong is where you can get some of the best panoramic views of the city. This pool pass gives you access to a day of indulgence — think entry to the Technogym-equipped fitness centre, the use of the hotel’s luxury sauna and aroma steam room, and up to two glasses of Veuve Cliquot Yellow Label champagne! If you feel you need an extra dose of pampering, the pass comes with a HK$1000 spa gift voucher.

• Price: HK$750 per person (Monday-Friday, includes one glass of champagne), HK$988 per person (Saturday-Sunday, includes two glasses of champagne), free entry for children under 3
• Pool opening hours: 10am-10pm
• Location: 1 Austin Road, Kowloon Station, Kowloon 
• Call: +852 3717 2222

Cordis Hong Kong — Mong Kok

This 20-metre-long heated pool boasts an underwater audio system with fibre optic lights to make your swim experience soothing. And you can pop into the sauna, steam room, and jacuzzi in between swim sessions. The day pass is usually not issued on weekends, but you can call ahead to check whether the pool is busy on a Saturday or Sunday and, if you’re lucky, you may be able to get one for these days.

• Price: HK$500 per person
• Opening hours: 7am-7pm (Sunday-Thursday), 7am-9.30pm (Friday-Saturday)
• Location: 555 Shanghai Street, Mong Kok, Kowloon
• Call: +852 3552 3510

The Mira Hong Kong — Tsim Sha Tsui

Does a day at an infinity pool with floatation lounges with heated waterbeds sound like your idea of a perfect time? The Mira’s daycation pass gives you all that, plus access to the hotel’s sauna, steam room, jacuzzi, gym, and aromatherapy showers. If you’re looking for day out at the pool with the kids, check out the hotel’s Summer Pool Day Family Package, which adds a mini burger, French fries, and juice per person to the mix.

• Price: HK$500 per person (Monday-Sunday), HK$980 for two adults and one child (HK$328 for extra adult or child), free entry for children under 3
• Opening hours: 6.30am-10pm (pool is closed from 6pm-7pm every day)
• Location: 118-130 Nathan Road, Tsim Sha Tsui 
• Call: +852 2315 5500

Grand Hyatt Hong Kong — Wan Chai

Leave the packed streets of Wan Chai behind and unwind at this tropical paradise, complete with lounge chaises and a waterfall bar. The Plateau Spa Fitness pass allows you to take a dip in the heated pool, as well as use the fitness centre, steam room and sauna.

• Price: HK$600 per adult and HK$350 per child aged 6-12 (Monday-Friday), HK$800 per adult and HK$400 per child aged 6-12 (Saturday-Sunday), free entry for children under 6
• Pool opening hours: 10am-7pm
• Location: 1 Harbour Road, Wan Chai 
• Call: +852 2584 7688

Kerry Hotel — Hung Hom

Enjoy gorgeous views of Hong Kong Island as you chill out by this 25-metre outdoor pool. Day pass holders also get to use the sauna, steam room, and jacuzzi until 11pm.

• Price: HK$500 per adult and HK$250 per child aged 3-12 years, (Monday-Friday); HK$700 per adult and HK$350 per child aged 3-12 years (Saturday-Sunday), free entry for children under 3
• Pool opening hours: 7am-8pm
• Location: 38 Hung Luen Road, Hung Hom Bay, Kowloon
• Call: +852 2252 5888

Fullerton Ocean Park — Aberdeen

The 60-metre infinity pool at the Fullerton Ocean Park provides sweeping vistas of the Aberdeen Channel. Make the most of a day here by picking up the Oceanfront Escape Day Pass, which includes entry to the pool and a kids’ lagoon with slides, water shooters, and tunnels for two 1.5-hour sessions. Children must be either 12 years old or 120cm tall to use the slides. Session timings vary from month to month, so call ahead to book yours.

• Price: HK$600 per adult for two sessions and HK$300 per child aged 3-11 for two sessions (Monday-Thursday)
• Pool opening hours: 8am-7pm
• Location: The Fullerton Ocean Park, 3 Ocean Drive, Aberdeen, Hong Kong
• Call: + 852 2166 7388

The Ritz-Carlton Hong Kong — Kowloon

Want a pool day with a view of Hong Kong Island without the sun exposure? Then the Ritz-Carlton’s poolside with its floor-to-ceiling windows overlooking the harbour is just the thing. A day pass will get you access to the pool and gym, as well as the sauna for men and steam room for women. As a bonus, you can relax in the indoor and outdoor jacuzzis and the ice bath kept at 10 degrees Celsius.

• Price: HK$750 per adult, HK$550 per child under 14 (Monday-Friday)
• Pool opening hours: 6am-10pm
• Location: 1 Austin Road West, Kowloon, Hong Kong 
• Call: +852 2262 2263

Club Siena — Discovery Bay

This Lantau entry isn’t in a hotel, but housed in a residents’ club that non-members can also enter. The all-day entry fee will only give you access to indoor and outdoor water facilities in the summer, which includes a free-form pool, a splash pool, a bucket pool, and a baby pool.

• Price: HK$110 per adult and per child (Monday-Friday), HK$170 per adult and per child (Saturday-Sunday)
• Pool opening hours: 7am-8pm every day (freeform and indoor pools), 10am-7pm every day (bucket pool and baby pool)
• Location: Discovery Bay, Lantau Island
• Call: +8522987 7382

Header image credits: The Fullerton Ocean Park Hotel via Facebook

What is a confinement nanny? 

A confinement nanny, also known as péi yue in Mandarin, is a postpartum caregiver who provides support and assistance to new mothers during the first few weeks after giving birth. The role of a pui yuet is deeply ingrained in Chinese tradition and culture, with the aim of ensuring the mother and baby’s health and well-being are cared for during the confinement period. The term “pui yuet” translates to “postnatal confinement.”

The tasks of a pui yuet vary, but generally include preparing special confinement meals, assisting the breastfeeding process and taking care of the baby. A pui yuet also offers guidance to new mothers on how to care for their newborn and adapt to their new role as a parent. The confinement period can last anywhere from one month to 100 days, during which the mother is encouraged to rest and recuperate, and avoid strenuous activities. 

What is Chinese postpartum confinement? 

The Chinese postpartum confinement is to help mothers transition into motherhood, as well as ensure a proper recovery process. During this time, they’re expected to rest and follow a strict set of dietary and lifestyle rules for the following purposes:

Promoting physical recovery

To help new mothers heal, a strict regimen of rest, herbal baths, teas, and nourishing foods, like chicken and ginger, are advocated. Activities that may cause strain and stress (talked about more below) must be avoided, too.

Preventing illness

To protect new mothers from illness, they are advised to stay indoors and avoid exposure to wind and other environmental factors that could lead to illness. New mothers are most vulnerable at this time as exposure to external factors can disrupt the body’s natural balance.

Promoting breastfeeding

To provide an adequate supply of breast milk and nurse their baby, mothers are encouraged to eat a diet that’s rich in milk-producing foods, like fish and papaya, and to rest as much as possible.

What not to do during confinement

While most mothers don’t necessarily follow stringent rules of Chinese confinement, the following practices are recommended:

• Don’t go outside
• Don’t shower
• Don’t do any strenuous activities or house chores
• Avoid air conditioning
• Avoid sexual intercourse
• Avoid spicy, salty, and raw foods

What to eat during postpartum confinement

Having a healthy, nourishing diet is vital to the new mom’s recovery process. The confinement nanny helps to cook dishes conducive to mom’s physical healing such as:

• Dishes featuring ginger and sesame oil to keep the body warm;
• Leafy greens to boost vitamin C levels in the breast milk to help the newborn grow and develop well;
• Iron-rich foods for protein, like chicken and pork, as lots of blood has been lost during delivery.

How did the night nanny tradition start? 

The tradition of the night nanny is said to have originated in China during the Ming Dynasty (1368 – 1644). It was a common practice among wealthy families to hire a skilled caregiver to take care of the mother and newborn during the first month after birth as it’s a critical time for the mother’s recovery and the newborn’s health. The night time nanny would provide support to the mother in the ways aforementioned, like providing massages and caring for the baby at night, allowing the mother to rest. 

Overtime, the practice of hiring a night nurse for newborns became more widespread, and is now common in many Chinese communities, both in China and abroad. In recent years, the tradition has gained popularity among non-Chinese families as well, as more people recognize the benefits of having an experienced caregiver during the postpartum period. 

How much does a night nurse cost? 

The cost of hiring a night nanny can vary depending on the location, experience and services required. On average, the cost can range from HK$24,000 to HK$30,000 for a live-in, full-time nanny, for a month.

The cost may also depend on the length of the contract and the level of expertise required of the confinement lady. While the cost of hiring a night nurse may seem high, it can provide valuable support for new mothers.

Header image credits: Szefei via Getty Images

Hong Kong Island

Attic V Climbing Gym — Wong Chuk Hang

Open since 2015, Attic V is one of the popular gyms for beginners and experienced climbers alike. Since moving to their new location, Wong Chuk Hang, they have higher and wider bouldering walls, as well as a large training area with the latest equipment. Changing their routes regularly, they ensure that no matter your age, size or ability, you have exciting and suitable challenges. In addition to their daily rates (HK$150 for adults and HK$120 for kids) and monthly packages that can be shared amongst friends, Attic V also hosts classes to help those looking to improve technique and gain confidence on the walls. You can also host parties there – for birthdays, team building or just general fun! 

Attic V Climbing Gym, Shop E, Derrick Industrial Building, 49 Wong Chuk Hang Road, Wong Chuk Hang | +852 3101 2918

Verm City — Quarry Bay

A favourite amongst kids and adults alike, Verm City is a must visit for climbing enthusiasts. Their Clip N’ Climb zone is designed to be an amusement park meets rock climbing and while it is great for kid’s birthday parties, we older folk definitely enjoy it too. The session pass is HK$250, which includes about two hours of climbing as well as the mandatory safety briefing. If you are looking for something a bit more challenging, their astounding 18,000 square feet of wall-to-wall climbing is one of the biggest in Hong Kong. They offer beginner 101 classes or day passes (HK$250 for one lesson) as well as private training (HK$700 for one hour), putting safety first!

Verm City, 4/F, Kodak House 1, 321 Java Road, Quarry Bay | +852 2560 8128

Keep Climbing — Sheung Wan

Perfect for those looking for a quick workout during lunch time or after work, Keep Climbing is conveniently located in Sheung Wan. While relatively smaller than other gyms here, it has an exceptional community feel amongst regulars. Routes are changed regularly, so you should definitely get their monthly or annual pass if you’re looking for regular workouts. They also offer all-day passes for adults starting at HK$150 and for students starting at HK$100, if you’d rather just try it out before committing.

Keep Climbing, Unit 6, 2/F, Wayson Commercial Building, 28 Connaught Road West, Sheung Wan | +852 3619 7166

Kowloon

Campus Climbing — Jordan

Known as the “petite” bouldering gym, Campus Climbing is great for those looking for an intro session at a great price! First-timers need to book through their Instagram account, and can get discounted packages with a day pass and shoe rentals for just HK$150. Their walls are peppered with routes for those of all levels, and frequenters enjoy the family-like vibe, with rope climbing walls for kids and board games for those taking a climbing break! They also sell cute Campus t-shirts, so be sure to preorder yours before going climbing.

Campus Climbing, 1/F, Jade Suites Podium, 600 Canton Road, Jordan | +852 9010 7250

Project_Climb & Boulder HK — Kowloon Bay

Another conveniently located climbing gym, built with German-made Polytalon, is Project Underscore. In addition to basics for children, introduction to bouldering and private coaching, they also offer consultations for indoor climbing wall constructions/maintenance/inspection and repair. Wanting to nurture the passion and enthusiasm for climbing by providing a space for climbers to work towards their respective goals in the field, they offer both day passes (HK$200) and monthly subscriptions (HK$720). They also partner with yoga instructors to offer classes inside the gym, to help climbers tone and build their muscles for optimum use when climbing!

Project Underscore, Room 11, 2/F, Metro Centre (I), 32 Lam Hing St, Kowloon Bay | projectunderscorehk@gmail.com

The Player Climbingym — Lai Chi Kok

Located just 5 minutes away from Mei Foo MTR station, The Player Climbingym boasts over 10,000 square feet of bouldering walls with a wide range of routes for all levels and a top rope wall which is 4.5 meters high. And if you want to get your kid into climbing early, The Player has a comprehensive kid academy where they don’t just help young learners build strength and agility, but also create joy and resilience! Children as young as four can join the trial (HK$280 for an hour) or climbing course (4 classes for HK$1064). Adults can also join in on the fun with day passes starting at HK$288 or monthly passes for HK$798.

The Player Climbingym, 6B & 6B1, The Upper Ground Floor of Lai Chi Kok Bay Garden, 272 Lai King Hill Rd, Kowloon, | +852 6380 0112

GoNature Climbing Gym — Kwun Tong

In addition to bouldering, lead climbing and top rope climbing, GoNature Climbing also has abseiling which is a rope descent activity. They also offer mountaincraft courses which include learning to use mountaineering equipment such as maps and compasses and how to commune with nature. The 6,500 square meter wall has over 100 climbing and bouldering routes, with training for beginners, experienced mountaineers and even parent-child climbers! Day passes for adults start from HK$188, with monthly packages available from HK$698. Their day activities including rock climbing, abseiling or mountain craft last about 3-4 hours and can host up to 20 people. With a ton of fun, short activities, this is a definite go-to for all your party purposes!

GoNature Climbing Gym, Unit C2, G/F, Wing Hing Industrial Building, 14 Hing Yip St, Kwun Tong | +852 3563 7156

YMCA King’s Park Centenary Centre — Yau Ma Tei

The highest outdoor rock climbing wall in HK, at a whopping 18 meters high, is located in the King’s Park Centenary Centre. It has 300 square meters of climbing terrain and 30 people can simultaneously climb one of their 15 routes which offer varying degrees of difficulty. It is outdoors, so maybe avoid peak summer times, but climbing enthusiasts should not miss this opportunity to experience “real” climbing, while still ensuring their safety with measures such as wearing harnesses and completing the YMCA’s Climbing Assessment first, to learn safety procedures for lead climbing and top roping. Walk-in fees start at HK$88 for adult members during non-peak hours, and up to HK$146 for non-members during peak hours. If your child is upset about not being able to climb with you, don’t worry – they have a mini indoor climbing wall designed for 3 to 5 year olds.

YMCA King’s Park Centenary Centre, 22 Gascoigne Road, Yau Ma Tei | +852 2782 6682

New Territories

Hong Kong Climbing Park — Sha Tin

This new, one-of-a-kind climbing park in Hong Kong has a number of different areas to cater to people of all backgrounds. They have a 4.5 metre tall bouldering zone with over 50 routes which are changed regularly to cater to climbers needs. The training zone is perfect for those looking to build their arm, hand and finger strength before tackling the lead zone, which has glass ceilings to give the impression of being outdoors with all the comforts of the indoors! Finally, perhaps most exciting (other than their popular dining area) is the Ninja warrior gym! With 10 stages, it is the biggest in Hong Kong and will truly test your ability to be a ninja. Prices begin at HK$138 for one hour in one zone, and for an all-day access pass to all zones, you just need to shell out HK$268 on weekends! They also specialize in courses, be it introductory, certificate or regular, perfect for those wanting to take their climbing to the next level.

HK Climbing Park, Level 2, Belair Gardens Shopping Arcade Phase 2, 52 Tai Chung Kiu Road, Sha Tin | +852 3708 9075

Multiple locations

Just Climb

With multiple locations across Hong Kong, including San Po Kong, Tuen Mun and soon to reopen in Heng Fa Chuen, Just Climb has plenty of options for those looking to try professional (or beginner!) bouldering. They have a number of different courses ranging from novice bouldering class (HK$398 for kids 12 years and above), their level 1 bouldering class (HK$1780 for a four class package teaching you the basic techniques) or even personalized private training (starting from HK$544 per class). They also organize competitive climbing events for various levels, if competition is what gets you going. 

San Po Kong: Unit D, G/ F, Prince Industrial Building, No.706, Prince Edward Road East, San Po Kong | +852 3561 7868

Tuen Mun: 4 Kin Fat Lane , Tuen Mun, New Territories, Shop No.1, G/F | +852 2416 3968

Heng Fa Chuen: G09, Paradise Mall West, 100 Shing Tai Rd, Pak Sha Wan, Chai Wan | +852 HK 2416 3668

FAQ about climbing

Header image credits: The Player Climbingym

Qintensity Fitness Limited (QFL), Hong Kong’s leading health and wellness consulting firm, is excited to announce their partnership with Central Venue Management Limited to launch the “Fit & Well Festival 2.0”. This year’s festival is a two-night event featuring Dance Party on 16 June (Friday), and Moonlight Yoga on 7 July (Friday), both from 7:00pm to 10:00pm. The festival aims to promote an active and healthy lifestyle for the community, and attendees can look forward to a range of activities designed to suit different fitness levels and interests.

Fit & Fun Night Out – Dance Party

The “Fit & Fun Night Out – Dance Party” on 16 June (Friday) offers an engaging blend of high-energy Cardio Dance and Bollywood Dance classes, providing a fun-filled fitness option for the community. The event is designed to inspire the public to embrace an active lifestyle, understand the importance of exercise for their physical and mental health, and create a platform for individuals to connect with like-minded individuals. Stay tuned for an exciting lineup of instructors that will guarantee to light up your night!

Fit & Well – Moonlight Yoga

The festival will feature the moonlight yoga event in the evening of 7 July (Friday). The event promises an unforgettable evening of Partner Yoga and Rejuvenating Yoga, allowing participants to experience the joy of connecting and supporting each other through yoga poses. The Relax & Restore Yoga class will help attendees to release tension and find inner peace as they move through gentle, restorative poses. Come solo or bring a partner and experience the beauty of yoga under the moon and stars and the skyline of Central!

Exclusive Fitness Deals All Summer for Festival Ticket Holders

In conjunction with the “Fit & Well Festival 2.0”, the “Together We Move, Towards a Healthy and Happy Hong Kong” campaign is launched all summer.  From May 16 until August 31, 2023, participating gyms and studios will be offering Fit & Well Festival ticket holders a special trial class for group classes priced at HKD120/session ONLY at their respective locations. This is a great opportunity to continue your fitness journey beyond the festival and try out different fitness programs and facilities across Hong Kong.

Tickets for the “Fit & Well Festival 2.0” are now available for purchase, and make sure to book early to secure your spots. While the “Fit & Well Festival 2.0” is free to join for the public, purchasing a ticket provides attendees with exclusive access to a range of exciting festival perks, including participating gym promotions, priority access to activities and an array of festival goodies to enhance the experience.

Join for a fun evening of dance, yoga, fitness with an active and engaging community!

Event details

Visit the websites of Fit & Fun Night Out – Dance Party and Fit & Well – Moonlight Yoga for more event details.

Head image credits: Fit & Well Festival

Learn how to do wirework somersaults and flips with safety harnesses and crash mats. The club also has a jumping platform and steel cables to replicate the experience of doing stunts on a film set. Other aspects of the course include learning how to clear obstacles and execute stunts with prop weapons.

Army veterans will also teach participants how to hold, use and shoot a gun. The course demonstrates professional grabbing skills and the correct posture to assume while holding a gun to ensure a realistic effect while shooting it. These courses are only available for those aged 18 and older.

The club also teaches martial arts, such as taekwondo, hapkido (Korean aikido) and Chinese martial arts, as well as drum, wrestling and rolling skills. Participants can also learn the intricacies of the lion dance. These classes are available for adults and children, and the club even offers parent-child classes.

The fees for the movie stunts class range from HK$500-HK$800, while other martial arts classes are priced from HK$250 onwards.

New Era Martial Club is run by martial artist and actor Andrew Pong, who is best known for his work on films like The Leakers (2018) and Sleek Rat and Royal Cat (2021). Pong has studied martial arts at dojos around the world. He is a 4th Dan Black Belt in Taekwondo and Honorary Chairman of the Hong Kong Muay Thai Association.

Header image credits: New Era Martial Club via Instagram

Mainstage – Nama-stay with celebrity instructors 

Fitness and wellness lovers can expect yoga and fitness classes, pilates courses, hot training tips, and exciting demonstrations from leading fitness professionals and influencers, including celebrity yoga instructor Coffee Lam, pilates instructor Jumbo Tsang, and breathwork instructor Simon Yuen. Simon Yuen, master in breathwork from Australia, will teach the importance of breathwork and ways to integrate them into everyone’s daily lives. A range of yoga and fitness classes will be offered, including Yin Yang Yoga, HIIT, Piloxing and more.

HYROX – World’s largest fitness race makes a comeback

After a successful first-year run and from popular demand, the renowned German fitness race HYROX – a globally standardised series of fitness racing, is returning to the FWE! Held in 14 countries around the world, a HYROX fitness race involves a 1km run, followed by a functional fitness workout, repeated 8 times with participants running 8km in total and completing 8 different functional fitness workout stations. Blending running and functional training, HYROX is excellent for building strength, power and endurance. Participants can either race as a single in the open or pro category, or team up with a partner and race as a male double, mixed double or female double. 

A new race category, the Relay (Team of 4) will be introduced for the first time in Asia. Suitable for all abilities, thrill-seeking enthusiasts from age 16 to 70 can challenge their fitness ability. All racers will receive a Hong Kong edition HYROX Finisher patch, with top athletes of each age group in Singles, Single Pro and Doubles races to be qualified for the World Championships. Alternatively, you can be a part of the exhilarating experience by cheering for your friends! 

Spin Stage – Ride to the beat with Re:Nation

Find your rhythm on the saddle and spin to the beat of music. Get your heart pumping, improve your stamina and burn some calories at the most sought after spinning classes. Led by the city’s brightest instructors, the beloved Re:Nation spin studio will be co-hosting the first large-scale indoor spinning event at HKFWE. Each session has a capacity of 30 people. The stage will also offer a series of movement and functional workshops for individuals of all levels that will leave them feeling rejuvenated and energised to take on the year.  

Dance Stage – Dance your way around the world 

Forget Just Dance at home, now is the time to show your moves. FWE has dedicated a brand new stage for dance lovers based on popular demand. Dance enthusiasts can expect a myriad of dance-style workshops and classes, including an all-around fitness dance lesson, as well as a cultural series that features Bollywood, Latin, African dances and more. Dance is all about having fun, with burning calories as a side perk, and all classes welcome all levels of fitness. For beginners, the classes are designed to give you a unique introduction with basic moves. In partnership with Street Dance Society, a series of dedicated workshops for learning street dance moves will be available, such as breaking, wacking, hip hop and more.

Gym Village – Training tips from fitness experts

The eminent community space for health enthusiasts will be the perfect opportunity to come together and partake in immersive conversations with the best instructors from leading gyms across the city, including AQ Strong, Waterfall, Joint Dynamics and more. The village will resemble a community haven to explore the various gyms and fitness equipment or experiences available in the city and where attendees can acquire useful training tips from leading fitness professionals.  

Sports and Leisure Expo – All you need for holistic wellbeing 

Over 100 prominent health and wellness brands including Fluid X, Polar and BOC Life will gather under one roof for visitors to explore and stock up on their favourite health and fitness products. Get first-hand nutritional knowledge from local nutrition & supplement powerhouse YesNutri and other earth-friendly brands. The weekend boasts the perfect well-rounded experience for attendees to understand the importance of implementing wellness practices in their daily lives.  

Event details

Visit FWE’s website for tickets and more details.

*Please visit Nike’s member home page for the ticket redemption details.

Images and content: Hybrid Group

Text neck

Text neck is defined as a forward head posture and rounded shoulders caused by looking down or craning your neck forward to look at a phone or computer. It can also look like a visible bump on the back of the neck.

Humans experience more spinal diseases than other primates, and one of the widely discussed explanations for this is the stress placed on the spine by walking on two legs. Add to this improper head posture of many people when using our phones, where for every 2.5 cm forward the head goes, there’s an extra 4.5 kg of additional weight for your spine to work to support – and it’s unsurprising that the rounded shoulders, and associated neck and upper back pain of text neck, is ailing many.

To counteract or improve text neck, try the following:

• Hold your phone at a higher angle that allows your head to be in a neutral position over your spine;
• Do regular neck/spine stretching and strengthening exercises. One example of an exercise to counteract text neck is to hold your hands behind your back and bring your hands towards the ground, opening your chest out for 15-20 seconds.

Ringxiety

The term ‘ringxiety’, coined by psychologist David Laramie, is the mistaken belief that your phone has rung when it hasn’t. It’s also called phantom ringing or phantom vibration syndrome, or ‘fauxcellarm’.

Phantom limb syndrome, when someone experiences pain or sensation in a missing limb, is attributed to a misinterpretation of sensory input, and researchers believe something similar happens with ringxiety. Ringxiety has been connected to a state of ‘hyperarousal’, for example when you’re anticipating a call or message. There is also the potential of a subsequent feeling of disappointment at not having received a message or call, which could heighten the hyperarousal.

Interestingly, a study conducted by a University of Michigan researcher found that people with the anxious attachment style (partners who feel unworthy of love and regularly seek out reassurance from partners, usually due to feelings of abandonment in childhood) experienced more phantom ringing than people with a secure attachment style.

To counteract or improve ringxiety, when you unplug, really unplug. Try starting with putting down your phone and not using it anymore after a certain time in the evening, keeping it away from your bed so it isn’t the last or first thing you do in your day.

Nomophobia

Nomophobia comes from the phase ‘no mobile phone phobia’. Alternatively called phone separation anxiety, it’s a fear of being without a phone or without mobile connection. Symptoms of nomophobia include:

• Agitation;
• Anxiety;
• Disorientation;
• Heightened heart rate.

Americans check their phones 96 times a day, or every 10 minutes, according to a 2019 survey. Besides the association with hits of dopamine and oxytocin from connecting with loved ones, mobile phones and apps are designed to be addictive.

From bright red notification badges, to infinite scroll, phones and social media platforms are tailored for you to draw you in and keep you there for as long as possible. When we’re disconnected from this source of addiction, it can be highly uncomfortable.

To counteract nomophobia, try the following:

• Set your phone on grayscale;
• Check notifications at set times rather than regularly throughout the day;
• Turn off infinite scroll and autoplay, or use apps with those features less frequently;
• There are apps like Channel or Flipd to help you set time limits or turn off features built to keep you on apps. These make your mobile use less ‘friction-less’, so that you can listen to your body’s or environment’s natural cues to take a phone break.

Smartphone wrinkles

Smartphone wrinkles are purportedly caused by blue light emitted by LED screens on TVs, mobile phones, computers, tablets, and even LED lighting in our homes.

Research conducted by Oregon State University points to blue light having “detrimental effects on a wide range of cells in our body, from skin and fat cells, to sensory neurons”. The study found that molecules responsible for communication between neurons were reduced after blue light exposure, but hasn’t been directly linked to the formation of wrinkles. In short, the claim that the light emitted by our phones causes wrinkles requires more research.

However, it is well known that blue light messes with our circadian rhythms. Compared to yellow, orange, and red light, blue light is the culprit making it difficult to fall and stay asleep if phones are used in the hours before sleeping.

To improve or counteract the effects of light from your smartphone, try:

• Dimming your screen (to a point where you can still comfortably see without straining);
• Avoiding looking at your phone in the 2-3 hours before bed;
• Wearing blue-blocking glasses or install a blue light filter app to use at night;
• Wearing sunscreen when facing your devices for long durations (e.g. working from home), particularly sunscreens with iron oxide on the ingredient list, which protects against visible light.

Selfitis

The next potentially negative effect of mobile use is selfitis, the addictive or obsessive-compulsive taking of selfies. This is sometimes done for validation or to fill a gap in intimacy through likes and comments. This phrase became popular in 2014 when a hoax spread around that the American Psychiatric Association had labelled selfitis as a new mental disorder.

In an ensuing genuine study, factors underlying selfitis were identified:

• Environmental enhancement (enjoying the current environment, taking a photo to make a memory, self-express, keep ‘trophy’ of the moment);
• Social competition;
• Seeking attention;
• Mood modification;
• Self confidence;
• Social conformity.

A related phenomenon is ‘killfie’, where people take selfies in extremely precarious, dangerous situations. This can lead to injury or even death in some situations, as in the case of Sofia Cheng, a Hong Kong influencer who senselessly died falling into a pool while taking a selfie at Pineapple Mountain in 2021.

Taking lots of selfies isn’t inherently harmful, but it could be helpful to examine if you’re using it to cover up an underlying issue.

Smartphone pinky

Finally, there are various hand pain conditions from holding a mobile phone. Smartphone pinky occurs due to the way some people hold a phone in one hand, where one pinky does most of the heavy lifting supporting the base of the smartphone. This can result in a ‘dent’ in the inner middle part of the pinky finger. A hand surgeon speaking to Business Insider said that this happens when there’s consistent pressure on the skin and fat beneath the skin, causing the fluid that partially forms them to compress, leaving an impression. However, the surgeon confirmed this condition is not permanent!

There are various other mobile use health conditions related to hand or arm pain:

• Texting thumb (soreness from texting);
• ‘Smartphone elbow’, or cubital tunnel syndrome;
• Trigger finger (finger cramping into one position);
• Sore wrist.

To improve smartphone pinky, try:

• Having breaks in between a couple hours of phone usage;
• Holding or using your phone with both hands.

Header image credits: Djole Rad via Canva

What is TCM? 

Traditional Chinese medicine, a.k.a. TCM, goes back centuries and has widely amassed recognition as more people in the western world seek alternative approaches to health. It uses holistic and often non-invasive approaches to treat chronic conditions that affect psychological and physical health. The centuries-old Chinese medicine system draws from Taoist ideologies that emphasize the importance of finding harmony through the laws of nature, balancing the mind, body, and spirit. Traditional Chinese medicine has gained traction throughout the Western world in recent decades, guasha, acupuncture, and tai chi in particular.

Qi is an essential concept in TCM. It’s a type of energy that flows through our body and helps with metabolic processes, so to have a balanced qi is to have a healthy body. The five-element theory (fire, earth, metal, water, and wood) is another important concept as it weaves in how our body functions in correlation to nature. Rather than seeing organs function individually, TCM treatment draws from the five elements that all organs are connected.

How did traditional Chinese medicine begin? 

Dating back 2,500 to 5,000 years, TCM roots can be traced back to the Neolithic period in China when villagers would use herbs and other natural remedies to treat pain and sickness. The earliest forms of TCM were based on observing the natural world and the human body to understand health and disease. Written records of TCM date back to the Han Dynasty when “The Yellow Emperor’s Classic of Internal Medicine” laid the foundation of TCM medicine, highlighting the basic principles of acupuncture, diet, and qi.

Over the centuries, Eastern medicine has evolved and been influenced by various philosophical, cultural, and religious traditions, like Taoism. It has gained recognition and is widely practiced by TCM doctors in the Western world today. TCM is still evolving and incorporates not just physical and herbal treatments, but also spiritual and cultural elements.

What are the different elements of TCM?

TCM practitioners often use a mix of the following treatment elements:

Chinese herbs

Derived from plants, minerals, and animals, TCM herbs are usually seen as safer and are generally considered to be less likely to cause adverse side effects compared to Western medicine. They treat the body holistically, supporting overall wellness, and are believed to have immune-boosting properties that strengthen the body’s natural defences against disease. Chinese herbs can also be used to restore the body in the event of such things as women preparing to carry a baby.

Acupuncture

Acupuncture involves inserting fine, sterile needles into specific points on the body. The practice is based on the belief that there are pathways of energy, known as meridians, that run throughout the body and regulate the flow of qi. Health problems arise when this flow is disrupted or blocked, so inserting needles at points along the meridian can stimulate the flow of qi and promote healing and balance in the body. It’s noted that people experience improved mental health, sleep quality, and boosted immunity after acupuncture. 

Exercise

Physical movement is important to improve bodily function and health, and tai chi is one form of exercise proven vital in TCM. Tai chi is a gentle, yet effective form of exercise and Chinese martial art that promotes physical, mental and emotional well-being. Benefits include improved balance and coordination, stress and anxiety reduction, boosted immune system, pain relief, improved cardiovascular health, enhanced mental clarity, and better sleep. 

Manual therapy

Part of TCM involves manual therapy, like cupping, guasha, and massage. Cupping uses heated glass cups to create suction to relieve pain and restore qi; guasha is a tool used against the skin to improve blood circulation, relieve muscle tension, and promote lymphatic drainage; massage uses push-and-grasp techniques along the meridian points. It’s believed that these forms of manual therapy reduce tension in the body, promote circulation, and improve nerve function to ultimately relax the body.

FAQ about traditional Chinese medicine

Header image credits: Manusapon Kasosod via Canva

All aspects of “personal wellness” and “good” health have had a massive shake-up over the past few years – from what we eat to where we exercise – but if there is one lesson to be learned, it is the importance of taking good care of ourselves.

When working from home has become the new “normal” routine for many and with daily commutes having been replaced by endless emails and video meetings, many of us have been forced to use our homes as a central space for work, socializing, and entertainment over the past year. Yet, as we’ve seen from the rise of more personalised digital wellness experiences and indoor health remedies for people to explore, it’s apparent that self-care remains a high priority for many.

As we are constantly redefining ways to achieve better health – both physically and mentally, here are five self-care trends that we predict will gain more traction and hit bigger than ever in the year to come.

Alternative ways to show self-compassion and seek mental well-being

Mental well-being will continue to take centre stage in 2023. As we are all learning to slow down and to prioritize rest and relaxation while trying to seek for more self-awareness and compassion, creative outlets and alternative forms of healing will be on the rise.

From expressive arts therapies through music, movement, yoga, and even journaling to some more conventional ways of counselling, meditation, breathwork, sound healing, and recently, forest bathing (in Japanese, Shinrin Yoku) – you name it, they have it.

Mindful hobbies like pottery and ceramic making, Zentangle colouring, floral jamming, indigo dyeing, or even simply cooking for yourself at home have also become increasingly popular across the city.

Island hopping trips, setting out for a hike, or exposing yourself under the sun for a picnic are other forms of immersive experiences with our mother nature that provide us with a sense of comfort and enhance the ability of our bodies to heal.

Perhaps embracing a digital detox every once in a while may be all that we need in light of our search for some personal space and spiritual wellness. After all, thinking of happiness and taking self-care into our own hands may be as simple as learning to set personal boundaries while embracing the small sprinkles of joy in our daily lives.

Medical fitness: More personalized and scientific

Consumers are now seeking more “personalization” and “exclusivity” in their medical fitness journey. Medical gyms and anti-aging clinics that offer integrated health and nutrition programs for the community, beauty salons and spas that provide accessible IV drips for vitamins and hydration, and digital fitness studios that bring personalized gym routines home are only a few emerging trends to watch out for in 2023 in the wellness space.

In fact, as we have seen from the numerous periods of pandemic lockdowns, wearable medical devices to trace health metrics and our daily movements have continued to gain popularity. Big tech companies are launching new versions of fitness trackers with medical companies following to develop smart glasses and gloves for outpatients and the elderly. Consumers are also looking into buying new smart exercise equipment such as those created by the likes of Lululemon and Peloton to bridge the gap between their gym and at-home workouts. Sports massage guns for fitness recovery being all the rage in 2022 was just another proof.

To say the least, we all have a friend who believes that some form of AI fitness tracking, virtual coaching, or a subscription to meditation and mindfulness mobile apps like Headspace and Calm would help create a more effective and self-satisfying routine.

Wellness travelling

As restrictions across borders have gradually eased, people are starting to travel again – and they are looking for healthier ways to travel.

The Global Wellness Institute defines wellness tourism as “travel associated with the pursuit of maintaining or enhancing one’s personal well-being.” With so much uncertainty and chaos embedded in today’s world, we live in a century where people are more concerned than ever with their health and happiness.

Wellness travelling trips to recovery lounges, retreat centres, and wellness resorts are no longer seen as an indulgence or luxury but more of a tool for self-healing and improvement. Motivated by the ultimate desire to live a healthier life through immersing ourselves into some more enriching and authentic experiences, travelling in 2023 will surely mean rebooting your mind and body with newly opened hiking trails, pickleball courts, and even on paddleboards and skis.    

Mindful eating over dieting

Body diversity and social inclusion are common themes on the rise in this decade. As people are tuning in with their overall physical and mental well-being, ‘mindful eating’, a meditation concept which in Zen Master Thich Nhat Hanh’s words mean to eat with awareness, to eat without distractions, and to savour each and every bite while being truly present, is yet another form of highly sought-after self-care.

There are many forms of diets out there – vegetarian, vegan, paleo, pescatarian, keto, and recently, circadian. The truth is, no single diet is best for everyone as what works for one may not work for another. But when it comes to eating with true harmony and nourishment for your body, mind, and soul, perhaps a thoughtful change in the how, what, where, and why you eat could be the sustainable way to go.

To be clear, on its own, mindful eating is not a diet. No radical detox cleanses, no elimination of certain food groups, no medical pills, and no quick fixes. Mindful eating simply invites us to be present while cooking or eating, allowing us to truly savour our food without any judgment, guilt, anxiety, or inner commentary. In embracing mindful eating, we are all encouraged to enjoy a sip of coffee and bites of meals while finding some inner peace of mind as at this very moment. Eat consciously and live consciously.

Skychology and work-life balance

Yes, as cliché as it sounds, it’s “sky-chology” – the psychology of looking up at the sky. All you need to do is to look up. Easy, simple, and it costs you nothing (except maybe some quality time of as short as one minute).

Initially proposed by positive psychology coach Paul Conway, the experience of simply looking up at the sky brings immense benefits to our well-being.  Results from Conway’s study revealed that looking up at the sky could be immediately calming and appeared to be a highly effective form of emotional self-regulation. Not only does this simple form of mindfulness exercise contribute to cultivating a greater sense of clarity and perspective, it also promotes a greater sense of connectedness and the feeling for one to be part of something bigger than ourselves. Looking at the sky, it seems, never gets old – suggesting we can experience its benefits at any time, and throughout our lives.

In connection with the long-standing emphasis of maintaining a healthy work-life balance, it seems that the extraordinary can often be found in the ordinary. Next time when you are feeling overwhelmed or stressed, just look up at the sky, breathe deeply, notice what you see and feel, acknowledge your thoughts and emotions as they come and go – and just relax.

May 2023 be your year of restoration and growth.

It’s about the journey, not the destination.

Header image credits: AndreyPopov via Canva

Collective Fitness: A Journey In Self-Discovery

Embark on a journey of self-discovery with Collective Fitness’s specially curated workshops that include self-portrait, movement and meditation, and fitness sessions, starting from January 11, 2023.

The idea behind Collective Fitness is to help existing and potential consumers of art, as well as people in the creative space, better understand themselves as individuals and in a group setting. They can curate their own journeys by participating in a variety of sessions that include a range of activities, from handcrafting to intensive movement workshops, which will be held at theDesk in Sheung Wan and Sai Ying Pun.

The See Yourself sessions, for instance, comprise self-portrait, paper-cutting and art-framing workshops that focus on self-observation. The Nagomi Pastel Art Workshop uses movement, relaxation and meditation to help participants re-engage with their inner selves. 

The two-part Mindfulness & Visualisation series will emphasise the exploration of the mind and movement, while the Sportsmanship sessions – helmed by Yeung Chung who runs the city’s first obstacle gym, Sasuke – will explore the flexibilities in the body and mind, as well as give parents, couples and families a chance to bond. 

Each session is anywhere between 90 minutes to two hours long, and is priced between HK$300 and HK$650. Participants who sign up for two workshops or more will get a 10% discount.

The aim is to run Collective Fitness throughout the course of 2023 so that participants can chart their growth at the end of the year.

Closing The Gap Between Different Art Consumers And Audiences

Legacies Collective is an independent strategy, arts and cultural management, and communications company that helps people achieve personal and collective growth by sharing knowledge and exchanging innovative ideas and experiences.

The company was founded in September 2022 by creative industries professional Jeannie Wu, who has over a decade of experience as a consultant in contemporary arts. In this capacity, she has given aspiring artists advice on the industry, as well as provided holistic planning, execution, and risk management for personal and corporate portfolio diversification in art.

The agency has two objectives. The first is to train and educate professionals in the contemporary arts space to produce young, hardworking and experienced practitioners to support the industry. The second is to help educate and inform clients and young collectors to create knowledgeable audiences for auction houses, galleries, art events, concerts, and performances.

Legacies Collective Memberships Support Creative Talents

One of the ways in which Legacies Collective nurtures creative talent is by offering membership subscriptions to anyone who wishes to encourage artistic talent. The subscriptions are used to support arts or culture graduates or a talent of a member’s choice.

There are three annual plans – ranging from HK$800 to HK$20,000 – which offer members different benefits.

Each plan includes access to monthly talent-sharing content – such as an interview, a studio visit, or a post-performance chat – to provide members in-depth knowledge of the practices and standards within a creative industry.

In addition, there are monthly advisory briefs and online or in-person consultancy sessions, as well as the option of supporting a talent.

Meet Legacies Collective

• Website: https://www.legaciescollective.com/
• Email: seek@legaciescollective.com

Image credits: Courtesy of Legacies Collective

In the 1970s, psychologist Herbert Freudenberger, coined the phrase ‘burnout’ to describe symptoms of exhaustion, frustration, and overloaded emotional circuits. According to him, it is the high cost of high achievement, and affects the best and the brightest of people.

Generally, people don’t notice they are heading towards a burnout. They feel stressed and expect that when they complete their work, the stress will go away. However, work is never completed, and stress never really goes away. There are more expectations and responsibilities. Those feelings of stress get worse over time, leading to a gradual decline into burnout zone. It is entering a mindset that is constantly taking a hit by the pressures of doing it all. As a result of multiple chronic stressors, the demand on the individual exceeds the ability to deal with externals.

What is burnout syndrome?

Some psychologists have described burnout as a progression that starts with stress and advances to clinical depression, and in some cases, death.

According to the WHO, burnout has been classified as an ‘occupational phenomenon’ resulting from chronic workplace stress. It is not a medical diagnosis, but burnout can lead to physical ailments. WHO’s description of burnout is to be applied to describe experiences in a single area of life – work.

However, there are no set boundaries to the modern workplace. The lines are blurred. Ever since the pandemic hit, many people work from their homes. The effects of burnout can easily spill over into personal life and relationships. Dealing with daily external pressures such as: aggressive managers, difficult coworkers, running a business, and responsibilities towards children and the elderly, can lead to exhaustion.

As days turn to weeks and months, working overtime and a heavy workload, plus feelings of guilt that family time is sacrificed, is a burden on an already drained individual.

Ekta Tejwani is the Founder of MeetMumz. An ex-Hong Kong resident, she is currently a Singapore-based entrepreneur. Having balanced many different roles in her life, she says. “There are always phases in a founder’s life when the work pressures overpower you and takes over everything. It happened to me this year.” Tejwani shared that as a mother, at times the pressures of managing the different roles became so overbearing that she felt it was wise to take a step back and reflect.

We are expected to be able to handle stress, and if we complain about it, we are considered as weak-willed. Often, people hide their exhaustion and put up a front that they are able to handle the pressures. They continue, dragging themselves through the day.

Signs that you’re experiencing burnout

Burnout means the brain has been overstimulated by all that we compel ourselves to do. We lose track of how exhaustion takes over our minds and bodies. This creates behavioral changes.

There are indicators of burnout; they can become severe if not checked. The subtle signs start out as feelings of not good enough, exacerbated with negative self-talk and perfectionism, which means placing extremely high standards on oneself. And a tendency to put more into the work than what one gets out of it. The following symptoms are all indicators of progressive burnout:

• Detachment from work;
• Cynicism about life;
• Lack of enthusiasm to meet friends or withdrawing from social activities;
• The need to prove oneself;
• Denying oneself rest or relaxation;
• Inability to change;
• Feelings of emptiness.

Where does mental exhaustion come from?

Occupational burnout

Our busyness culture encourages a hectic daily routine, such that if we are not doing something at every single moment of the day, we feel guilty of ‘wasting time.’ There is a stigma attached to burnout syndrome. If a person is overwhelmed or stressed by a workload, they take the blame and feel weak. And the burnout sufferer is afraid to ask for help, and often blames oneself.

The fact is that there is such a thing as a toxic workplace. Daily interactions with a difficult boss or inconsiderate managers or coworkers can be one of the causes of occupational burnout. Oftentimes, the individual feels that no matter what they do, they don’t make a difference. And they are afraid to share how they feel.

Emotional burnout

Emotional burnout happens when we experience a continuous pressure that has no end in sight. Individuals struggling with burnout feel numb, they just go through the motions of the day, putting up a positive front while internally there is no sense of positivity.

This usually happens when our job description requires forced pleasantries, or displays of cheerfulness and faking smiles while indulging in small talk. Maintaining an upbeat persona can be mentally taxing. It happens to many who have not had enough sleep, running on coffee, and trying to handle 12-hour shifts. Few seem to recognize the cost. Service workers, such as baristas, flight attendants, pilots, and those who are juggling two jobs, plus a family, are facing stressors constantly. During burnout the hardest person to please is oneself.

Pandemic burnout

In recent times, the uncertainty of life and crisis of living in fear of catching COVID has led to a different kind of burnout. Experts call it ‘decision fatigue’. There is so much change that it becomes mentally unsettling.

Disrupted school schedules, the unpredictable work routine, anxiety about sick family members. Even simple decisions as to how to order groceries, what to have for meals, handling children’s study schedules, updates on the pandemic, can all add up to stress. Pandemic burnout weighs heavily on the mind and body; the fact that life has changed to such an extent that one needs to adjust to a new kind of lifestyle.

Previously, a home was considered a sanctuary for rest, and winding down. Now, it has turned into a workplace, a school, and a ‘prison’ for the infected. These kinds of unknowns result in pandemic-specific burnout.

After decades of research, Dr. Christina Maslach, a professor of psychology at the University of California, Berkeley has revealed that burnout is not a mental illness, it is not an individual weakness, it is a human response to stress. The difference is that it gets triggered by external factors that are part of our daily life. She explains that work overload is not the only reason that can cause burnout. There are five other triggers:

• Lack of control over one’s choices;
• Absence of fairness;
• Failure of a community spirit;
• Insufficient rewards in terms of recognition or monetary gain;
• Value conflicts.

Maslach says that once a person can isolate the burnout trigger, the issue can be addressed to create a positive pivot.

Tejwani shared that the pressures of an early-stage startup, mom guilt, sometimes led her into an abyss, and the continuous efforts made to come out of it, drained her. “However, once priorities and non-negotiables come into the equation, the emotional drain, turned into empowerment.”

How to get out of burnout

We find that well-wishers or many online posts share ways and means to help with stress and burnout. These include suggestions to do yoga, meditation, go to wellness retreats, and try breathing exercises. While all these are meaningful, one burnout victim said that it is like putting a band-aid on a broken wrist. These tools can help after recovering from burnout, to maintain a balance in life. Often people find it hard to relax when their bodies are in burnout zone.

The way to start the step of relaxation is to first realize the trigger, and then to take progressive steps towards recovering from burnout.

Here are a few suggestions from experts:

1. Take a break. This means disconnecting from the specific stressor. (Read more about digital detox.)
2. Cut back on commitments. Recognize you cannot be there for everyone 24/7.
3. Be clear on priorities. Lessen the workload by sharing your burden with others.
4. Be willing to make some sacrifices. There will be less earnings, but more self-care. Health comes first.
5. Accept that not everything will be perfect. It’s okay to be not okay once in a while.
6. Slower progress leads to work-life balance. Taking time to enjoy small pleasures in life means able to take a deep breath, to enjoy a cuppa with a friend, go for a movie, and get more sleep.
7. Do something that’s creative. Writing, painting, or other creative pursuits will help.
8. Physical movement. Take a walk outdoors; the sounds of nature are soothing.

Tejwani added that, “Prioritizing brings a balance in life. I have realized that my success didn’t follow a single role, but rather a balance of mother/founder/self. In the end, it’s about narratives and redefining what success means to you.”

Shobha Nihalani is a multi-genre author, ghost-writer, and mindset coach. She has been writing for over 25 years. Her recent book on self-esteem – Reboot, Reflect, Revive: Self-Esteem in a Selfie World – has become popular and is recognised for raising awareness on self-esteem.

Shobha believes that the way we communicate with ourselves, and others, has the power to impact our lives. Her expertise as a writing consultant and writer’s coach has given her the opportunity to guide people to acknowledge their own amazing potential to be unique, creative, and resilient in achieving their goals.

Learn more about Shobha Nihalani at www.shobhanihalani.com or contact her at shobhanovels@gmail.com.

Disclaimer: The opinions expressed in this publication are those of the authors and do not necessarily represent the views of The HK HUB.

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