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One thing you miss when you’re pregnant is the dancing. You know, the out-all-night-in-heels, a few-too-many-drinks, sweaty-bodies-on-the-dancefloor dancing. The kind of dancing that makes you forget about everything else in the world except the thump of the music. But we’ve got good news, pregnant girl: you don’t have to give it up (ok, except maybe the all night and heels and drinking part).

Listen closely: Body Conceptions. Founded by fitness guru and former dancer Mahri Relin, Body Conceptions (or for those in the know, BoCo) is an exhilarating workout set to an amazing playlist. Not only can you get your groove on, but you can also create long and lean muscles, and build stamina and functional strength….which is a whole lot more than I ever gained from those late nights of rocking out pre-pregnancy. And since instructors are either pre- and postnatal certified (or on their way to certification), BoCo has become a hot ticket for pregnant gals all over the city who are looking for a fun, challenging and totally safe alternative to those late nights on the town.

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Below, Relin fills us in on how she fuses dance and fitness for a can’t-miss class for pregnant gals, new moms and anyone looking for a generally good time.

What happens in a typical Body Conceptions class?

A signature BoCo class intertwines dance sections consisting of simple, high energy dancing and jumping movements with sculpting exercises that focus on the arms, thighs, abs, and seat. While each part of the body has its own dedicated section of class, many exercises integrate several muscles at once and require recruitment of the core. The exercises can range from very small, exhaustive movements (like pulsing up and down repeatedly in a low lunge) to bigger dynamic movements (like throwing in a few mountain climbers or punching the arms with weights), all set to music. There is also a strong emphasis on stretching, both in the middle and end of class.

Once we have methodically targeted all parts of the body, we turn off the lights and dance with abandon. I don’t care about form at this point. This is the moment to feel sexy and strong! We then stretch and breath together to end the class.

Give us the 411 on the studio and classes – where are you located and what’s the vibe?

We offer most of our classes out of Stepping Out Studios at 37 West 26th Street on the 9th floor. We have also started offering some classes in Jersey City and will be collaborating with FiTiST to offer classes in the Hamptons this summer. (Contact us for more information on our classes outside of the city!)

I have always believed very strongly in creating an environment that is welcoming and supportive for everyone. To me, fitness classes should never make anyone feel excluded. This does not mean that the classes are easy or simplistic by any means! We want to encourage everyone to have a blast and to push themselves beyond their limits but in a place without any judgment or competition. Our trainers are hard-core, but they are also some of the warmest and most helpful people you’ll meet.

Which classes are ideal for pregnancy?

We have a great pre- and postnatal private training program, but we don’t currently offer public classes specifically for pregnancy. I recommend that someone who is very nervous about modifying for pregnancy should consider trying a private session with us before going to our group classes. For those who are a little more comfortable, our class can be a great option. Make sure to come early to discuss modifications with your instructor, and don’t do anything in the class that feels uncomfortable. The instructor will also likely make choices that keep you in mind.

Although this isn’t prenatal, per se, why are so many pregnant women drawn to this workout?

Pregnant women love our workout because they find it challenging, fun and effective. This workout keeps them flexible and strong. Many of them go through their pregnancies without any aches and pains because of the muscles we target, and they also feel happier and more energized after their sessions. It also helps them continue strengthening their abs so that they feel stronger during labor and recover more quickly after the pregnancy.

How are your trainers tuned into pregnancy? Postnatal?

All of our trainers are either certified pre- and postnatal exercise specialists or are in the process of obtaining their certifications. In addition, we run a special BoCo pre- and postnatal training program focused on adapting the BoCo method to pregnancy, and I work very closely with my trainers when they have pregnant clients. We are not doctors of course, but we encourage our clients to keep an open dialogue with us about any issues that arise, and we will communicate with their doctors if they request it.

After a client has a baby, it’s important that she waits for her doctor to clear her to exercise. There are also issues to consider that are unique to post-pregnancy. We will not throw our clients back into classes as if they were never pregnant. We are very aware of issues like diastasis recti and the continued presence of relaxin in the body, among other things. Women need time to re-condition after they have a baby!

What adjustments do you make to the concept for pregnancy?

This is a little complicated to answer because every pregnant woman is different and because things change from trimester to trimester. I tell every pregnant client that they are in charge of our workouts and that they need to tell me the minute something feels uncomfortable. These thresholds may be very different from person to person. Also, clients who have been working with me for a long time tend to train at a completely different level because they can tolerate greater intensity, and they're not asking their body to do anything that feels new or crazy (which is never a good idea during pregnancy!).

Regardless of the person I'm training, there are still a few universal adjustments I tend to make:

-Some clients continue to do a little cardio, which consists of lots of jumping. By mid-second trimester, we usually end the jumping and choose different methods of raising the heart rate. We pay attention to the rate of exertion (which can be different for different women). On a scale of 1-10, we never take it beyond 8.

-We never put our women on their stomachs

-We don't do extra deep lunging that can stress the lower pelvic ligaments and tendons

-We don't do any extreme twists

-We don't ask women to lie directly on their back for extended periods of time after 19 weeks. (We've worked around this using rollers - very fun discovery for us!)

What about postnatal?

Postnatal training is cognizant of the labor recovery process and how deconditioned the client may have become during or after pregnancy. Most women have trouble feeling their abdominal muscles post-pregnancy, and this can be especially true after a C-section. It's important for all postnatal women to rebuild their abdominals from the inside out - starting with the deep transverse and pelvic floor muscles. We also look out for abdominal splits and adjust the abdominal exercises accordingly. Women still have relaxin present in their bodies for several months post-pregnancy, so it's important to keep in mind that their joints can still be a bit loose and more vulnerable to injury. We might not throw them right back into complex cardio in the beginning, and we might also try to use more stable body positions through the session. As with pregnancy, it's important to treat each postnatal woman as an individual and let her body guide the process. It's also important to reassure her that her commitment to exercise is so great. She will "bounce back" for sure. But she should also be patient with herself!

What are some of the Body Conceptions exercises that benefit a pregnant woman in particular? What about a postnatal woman?

We have a pretty big roster of exercises, so it's a little hard to be too specific here. For the most part, our pregnant women really benefit from the thigh work, which gives them lots of leg strength and joint stability. Our abdominal work adapted for pregnancy has been key for getting women through labor and regaining strength post-pregnancy because it focuses so much on the pelvic floor and deep transverse "corset" ab muscles. Our glute work is also essential to supporting the body during pregnancy and taking pressure off the quads and lower back.

Any advice you’d give a pregnant gal who wants to keep up with her regular exercise routine?

Many women who have been exercising regularly can keep their exercise routines through their first trimester at least. The exception is if they are in danger of getting hit in the stomach, falling, laying or putting pressure on their stomach, twisting, or shifting their weight or direction too suddenly. The other danger is if they're engaged in something that makes them stop paying attention to their body signals. Examples might include competitive sports, teaching fitness, and stage performance. In these instances, you purposely ignore any sign of pain or discomfort in order to achieve your goal of performing at your very best. You can often miss signs of danger that are very important.

I would encourage any active woman who becomes pregnant to contact her trainer or fitness studio and ask lots of questions. Find out how knowledgeable they are about pregnancy and how much they can guide you. Even if it's too expensive to get a trainer regularly, consider having one or two seasons with a pregnancy/fitness expert to walk you through the things you should or shouldn't do through the pregnancy. See if you can meet your instructors early before class to walk through possible modifications. (We do that regularly!)

Regardless, I am a broken record when it comes to pregnancy and exercise. Go for it, but put your body front and center. You will know when something feels wrong, so always pay attention to those signals. Try not to put your body through new or extreme exercise, but lots of what you're doing already can continue. And in terms of exertion, you can definitely sweat, but keep the intensity at a level where you can still talk and breath well.

Can you give us one Body Conceptions-style “do-at-home” exercise that pregnant women can try during pregnancy when they can’t get out to a class?

One of my favorite thigh exercises during pregnancy is called “Wide Second.”

-You stand with your feet turned out and placed slightly wider than the hips.

-Bend both knees to about 90-degree angles, keeping the knees aligned directly over the feet (not rolling forward).

- Adjust your position so that your feet are not too wide apart and hard to control or so close together that your knees are bending past your toes.

-Make sure your upper body is straight up and down (not tilted forward), and your chest is lifted with the shoulders relaxed.

-I always recommend doing our exercises to music. Try using something with a medium tempo.

-Start with your hands on your hips. Staying deep and low in your Wide Second bend*, pulse your body slightly up and down 30x to the beat of the music.

-Stay deep in your lower body position*, and reach your arms wide out to each side of your body.

-Keeping your legs still, alternate reaching your arms out to each side 20x to the music.

-Reach long through the arms. (In fact, you can even let your ribcage pull out to each side as you reach.)

-Keep your lower abs engaged.

-Put your hands back on your hips.

-Staying in your Wide Second position*, pulse both knees back at the same time 30x. These are very tiny movements that should make you feel the back of your upper thighs and glutes engaging.

-Repeat 1-3 as needed.

*If you need to straighten your knees in the middle of this exercise at any time, please do. Take one or two breaths, and return to your Wide Second position. If you have trouble keeping your balance during this exercise, feel free to keep at least one hand on a chair or tabletop in front of you.

Photography by Matt Simpkins Photography.

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[Editor's note: While Motherly loves seeing and sharing photos of baby Archie and other adorable babies when the images are shared with their parents' consent, we do not publish pictures taken without a parent's consent. Since these pictures were taken without Markle's permission while she was walking her dogs, we're not reposting them.]

Meghan Markle is a trendsetter for sure. When she wears something the world notices, and this week she was photographed wearing her son Archie in a baby carrier. The important thing to know about the photos is that they show the Duchess out for a walk with her two dogs while wearing Archie in a blue Ergo. She's not hands-free baby wearing, but rather wearing an Ergo while also supporting Archie with her arm, as the carrier isn't completely tight.

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When British tabloids published the pictures many babywearing devotees and internet commenters offered opinions on how Markle is holding her son in the photo, but as baby gear guru Jamie Grayson notes, "it is none of our business."

In a post to his Facebook page, Grayson (noted NYC baby gear expert) explained that in the last day or so he has been inundated with hundreds of messages about how Markle is wearing the carrier, and that while he's sure many who messaged with concerns had good intentions he hopes to inject some empathy into the conversation.

As Grayson points out, these are paparazzi photos, so it was a private moment not meant for world-wide consumption. "This woman has the entire world watching her every move and action, especially now that she and Harry are leaving the umbrella of the royal family, and I honestly hope they are able to find some privacy and peace. So let's give her space," he explains, adding that "while those pictures show something that is less than ideal, it's going to be okay. I promise. It's not like she's wearing the baby upside down."

He's right, Archie was safe and not in danger and who knows why the straps on Markle's carrier were loose (maybe she realized people were about to take pictures and so she switched Archie from forward-facing, or maybe the strap just slipped.)

Grayson continues: "When you are bringing up how a parent is misusing a product (either in-person or online) please consider your words. Because tone of voice is missing in text, it is important to choose your words carefully because ANYTHING can be misconstrued. Your good intentions can easily be considered as shaming someone."

Grayson's suggestions injected some much-needed empathy into this discourse and reminded many that new parents are human beings who are just trying to do their best with responsibilities (and baby gear) that isn't familiar to them.

Babywearing has a ton of benefits for parents and the baby, but it can take some getting used to. New parents can research safety recommendations so they feel confident. In Canada, where the pictures in question were snapped, the government recommends parents follow these safety guidelines when wearing infants in carriers:

  • Choose a product that fits you and your baby properly.
  • Be very careful putting a baby into—or pulling them out of—a carrier or sling. Ask for help if you need it.
  • When wearing a carrier or sling, do not zip up your coat around the baby because it increases the risk of overheating and suffocation.
  • Be particularly careful when using a sling or carrier with babies under 4 months because their airways are still developing.
  • Do not use a carrier or sling during activities that could lead to injury such as cooking, running, cycling, or drinking hot beverages.

Health Canada also recommends parents "remember to keep your baby visible and kissable at all times" and offers the following tips to ensure kissability.

"Keep the baby's face in view. Keep the baby in an upright position. Make sure the baby's face is not pressed into the fabric of the carrier or sling, your body, or clothing. Make sure the baby's chin is not pressed into their chest. Make sure the baby's legs are not bunched up against their stomach, as this can also restrict breathing. Wear the baby snug enough to support their back and hold onto the baby when bending over so they don't fall out of the carrier or sling. Check your baby often."

Meghan Markle is a new mom who was caught off guard during a moment she didn't expect her baby to be photographed. Every parent (no matter how famous) has a right to privacy for their child and the right to compassion from other parents. If we want people to learn how to safely babywear we can't shame them for trying.

Mama, if you've been shamed for wearing your baby "wrong" don't feel like you need to stop. Follow the tips above or check in with local baby-wearing groups to get advice and help. You've got this.

News

At one of the most important nights of their career, celebrities made sure their hairstyles stayed put together at the 26th Screen Actors Guild (SAG) Awards. As a collective, the hairstyles were beautiful—french twists, bobs, pin curls and killer cuts filled the red carpet on the night to remember.

And surprisingly, the secret wasn't just the stylist team, mama. For many of the celebs, much of the look can be attributed to a $5 hairspray—yes, you read that correctly.

Dove style+care micro mist extra hold hairspray was one of the top stylist picks for celebs for a lightweight, flexible finishing spray, leaving tons of body and bounce. Unlike most hairsprays that can take several minutes (even a half hour) to set the look, this extra-hold one contains a fast-drying, water-free formula that helps protect your hair from frizz in minutes. As a result, celebrities were able to hold the shape of their styles, with mega volume.

"Dove hairspray works well by holding curls in place with maximum hold and ultra shine, while still maintaining soft, touchable texture that is easy to brush out," says Dennis Gots for Dove Hair, who styled Phoebe Waller-Bridge for the SAG Awards. Translation: It's great for on-the-go mamas who want a shiny hold that lasts, but doesn't feel sticky.

Here are a few awesome hairstyles that were finished with the drugstore Dove style+care micro mist extra hold hairspray at the SAG awards:

Lili Reinhart's French twist

"I sprayed Dove style+care micro mist extra hold hairspray all over Lili's hair to lock in the shape and boost the shine factor, making the whole look really sleek," says stylist Renato Campora who was inspired to create the look by Reinhart's romantic gown. "Lili's look is sleek and sharp with a romantic twist."

Cynthia Erivo's finger waves

"This look is classic Cynthia! I knew I wanted to keep it simple, but it's actually quite detailed and intricate up close," says stylist Coree Moreno. "While the hair was still wet (yes—I needed to work fast!) I generously spritzed on the hairspray for all night hold without flaking. The hair continued to air dry perfectly while she finished up makeup."

Nathalie Emmanuel's curly high pony

"Nathalie wanted a retro Hollywood glam for the SAG Awards, so I used her natural texture and created a high pony with loose tendrils framing her face and neckline," says stylist, Neeko. "I finessed the look with the hairspray to lock in the style while keeping her hair looking and feeling touchable."

Phoebe Waller-Bridge's slicked back bob

"I used duckbill clips on different areas of her hair to keep the shape and curl while the hair air dried. Air drying the hair allowed for maximum shine and then I sprayed lots of hairspray all over to truly lock in the sleek shape and enhance the shine," says stylist Dennis Gots, who was inspired by a 90s vibe for Waller-Bridge's look.

Dove Style+Care Micro Mist Extra Hold Hairspray

Dove Style+Care Micro Mist Extra Hold Hairspray

Who doesn't want a hairspray that makes your hair feel as good as it looks? Dove Style+Care Extra Hold Hairspray holds body, volume and enhances shine. It gives your hair touchable hold while fighting frizz, even in damp or humid conditions.

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We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

Beauty + Style Shopping Guides

We often think of the unequal gender division of unpaid labor as a personal issue, but a new report by Oxfam proves that it is a global issue—and that a handful of men are becoming incredibly wealthy while women and girls bear the burden of unpaid work and poverty.

According to Oxfam, the unpaid care work done by women and girls has an economic value of $10.8 trillion per year and benefits the global economy three times more than the entire technology industry.

"Women are supporting the market economy with cheap and free labor and they are also supporting the state by providing care that should be provided by the public sector," the report notes.

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The unpaid work of hundreds of millions of women is generating massive wealth for a couple of thousand (predominantly male) billionaires. "What is clear is that this unpaid work is fueling a sexist economic system that takes from the many and puts money in the pockets of the few," the report states.

Max Lawson is Oxfam International's Head of Inequality Policy. In an interview with Vatican News, he explained that "the foundation of unpaid work done by the poorest women generates enormous wealth for the economy," and that women do billions of hours of unpaid care work (caring for children, the sick, the elderly and cooking, cleaning) for which they see no financial reward but which creates financial rewards for billionaires.

Indeed, the report finds that globally 42% of women can't work for money because of their unpaid care responsibilities.

In the United States, women spend 37% more time doing unpaid care work than men, Oxfam America notes in a second report released in cooperation with the Institute for Women's Policy Research.

"It's an economy that is built on the backs of women and of poor women and their labour, whether it's poorly paid labour or even unpaid labour, it is a sexist economy and it's a broken economy, and you can only fix the gap between the rich and the poor if at the same time you fix the gap between women and men," Lawson explains.

According to Lawson, you can't fight economic inequality without fighting gender equality, and he says 2020 is the year to do both. Now is a great time to start, because as Motherly has previously reported, no country in the world is on track to eliminate gender inequality by 2030 (one of the Sustainable Development Goals adopted by 193 United Nations member countries back in 2015) and no country will until the unpaid labor of women and girls is addressed.

"Governments around the world can, and must, build a human economy that is feminist and benefits the 99%, not only the 1%," the Oxfam report concludes.

The research suggests that paid leave, investments in childcare and the care of older adults and people with disabilities as well as utilizing technology to make working more flexible would help America close the gap.

(For more information on how you can fight for paid leave, affordable childcare and more this year check out yearofthemother.org.)

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It's been more than a decade since federal guidelines were implemented to ensure nursing mothers have the time and space to pump at work, but as Motherly has previously reported, many mothers still find it extremely challenging to maintain a pumping schedule in the workplace.

This week a new study out of the University of Georgia showed that while most women report having access to private spaces and break times for pumping there are still significant "gaps in access to workplace breastfeeding resources" and the researchers recommend employers take action to reduce breastfeeding disparities.

"We know that there are benefits of breastfeeding for both the mother and the infant, and we know that returning to work is a significant challenge for breastfeeding continuation," says Rachel McCardel, a doctoral student at UGA's College of Public Health and lead study author. "There is a collective experience that we wanted to explore and learn how can we make this better."

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The challenges of breastfeeding in 2020

There is a lot of pressure on mothers to exclusively breastfeed, but nearly half of mothers feel like they must make a choice between breastfeeding and keeping their job. A baby's mother is the best person to decide whether the infant should be breastfed, formula-fed or both, but it should be her choice. When workplace supports for breastfeeding are not in place many mothers feel like they don't have a choice at all.

Public health campaigns and social norms reinforce breastfeeding as the best choice, but a recent survey from Areoflow found that 1 in 3 people (31%) "do not believe employers should be required to provide a lactation room" but at the same time, 90% of those surveyed stated that they believe women should be allowed to pump at work.

For too many women, those contradicting messages mean that pumping at work is an uncomfortable experience, something they need to do nearly in secret. It's an example of the many ways in which mothers are supposed to parent as though they don't work but pretend they aren't parents when at work.

Calling for change in 2020

Half the states in America explicitly protect the rights of nursing parents in the workplace, according to the National Conference of State Legislatures, and federal law also provides protections to nursing workers under the Affordable Care Act. Section 7 of the Fair Labor Standards Act—but millions of working mothers are not covered by those protections, and the new research out of the University of Georgia's College of Public Health suggests that even mothers who are need more support from their employers.

Heather Padilla is an assistant professor at UGA's College of Public Health and the co-author of the study. She recommends employers "designate a person who is responsible for making sure that women who are preparing for the birth of their baby understand what resources they have available to them when they return to work," she said.

Supervisors or HR directors could fill this role, and would fill a gap between company policy and personal experience. Padilla and McCardel found that many women "said they hadn't expected to get much help from their employers, and there was a general lack of communication about the resources available to them."

The work Padilla and McCardel have done reinforces the work we at Motherly are doing: In 2020 we are calling for change, and demanding support for mothers feeding their babies.

Mamas need to work + babies need to eat

For many American mothers work is not a choice, it is a necessity. Mothers are increasingly the breadwinners for their families and it is very hard for mothers, even those with working partners, to be a stay-at-home parent in 2020.

We need paid family leave and protection from breastfeeding discrimination. We need employers to support working mothers who choose to pump, and we need to reduce the stigmatization of formula feeding.

Mama, we see you pumping in your office and mixing formula bottles to take to day care. We see how hard it is and we support you. Know that no matter what your baby is eating—bottled breast milk, formula, or some combination (because breastfeeding doesn't have to be all or nothing)—we know you are working so hard to provide it.

We have declared 2020 the #yearofthemother. Join us, and call for change because McCardel is right—this is a collective experience and it is one we can make better for the mothers who come after us.

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