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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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When it comes to holiday gifts, we know what you really want, mama. A full night's sleep. Privacy in the bathroom. The opportunity to eat your dinner while it's still hot. Time to wash—and dry!—your hair. A complete wardrobe refresh.


While we can't help with everything on your list (we're still trying to figure out how to get some extra zzz's ourselves), here are 14 gift ideas that'll make you look, if not feel, like a whole new woman. Even when you're sleep deprived.

Gap Cable-Knit Turtleneck Sweater

When winter hits, one of our go-to outfits will be this tunic-length sweater and a pair of leggings. Warm and everyday-friendly, we can get behind that.

$69.95

Gap Cigarette Jeans

These high-waisted straight-leg jeans have secret smoothing panels to hide any lumps and bumps (because really, we've all got 'em).

$79.95

Tiny Tags Gold Skinny Bar Necklace

Whether engraved with a child's name or date of birth, this personalized necklace will become your go-to piece of everyday jewelry.

$135.00

Gap Brushed Pointelle Crew

This wear-with-anything soft pink sweater with delicate eyelet details can be dressed up for work or dressed down for weekend time with the family. Versatility for the win!

$79.95

Gap Flannel Pajama Set

For mamas who sleep warm, this PJ set offers the best of both worlds: cozy flannel and comfy shorts. Plus, it comes with a coordinating eye mask for a blissed-out slumber.

$69.95

Spafinder Gift Card

You can't give the gift of relaxation, per say, but you can give a gift certificate for a massage or spa service, and that's close enough!

$50.00

Gap Stripe Long Sleeve Crewneck

This featherweight long-sleeve tee is the perfect layering piece under hoodies, cardigans, and blazers.

$29.95

Gap Chenille Smartphone Gloves

Gone are the days of removing toasty gloves before accessing our touchscreen devices—thank goodness!

$9.95

Ember Temperature Control Smart Mug

Make multiple trips to the microwave a thing of the past with a app-controlled smart mug that'll keep your coffee or tea at the exact temperature you prefer for up to an hour.

$79.95

Gap Flannel Shirt

Our new favorite flannel boasts an easy-to-wear drapey fit and a flattering curved shirttail hem.

$59.95

Gap Sherpa-Lined Denim Jacket

Stay warm while looking cool in this iconic jean jacket, featuring teddy bear-soft fleece lining and a trendy oversized fit.

$98.00

Gap Crazy Stripe Scarf

Practical and stylish, this cozy scarf adds a pop of color—well, colors—to any winter ensemble.

$39.95

Nixplay Seed Frame

This digital picture frame is perfect for mamas who stay up late scrolling through their phone's photo album to glimpse their kiddos being adorable. By sending them to this smart frame to view throughout the day, you can get a few extra minutes of sleep at night!

$165.00

Gap Crewneck Sweater

Busy mamas will appreciate that this supersoft, super versatile Merino wool sweater is machine washable.

$59.95

This article was sponsored by GAP. Thank you for supporting the brands that support Motherly and Mamas.

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Can you believe it's already time to start decorating for the holidays? And this year, Target is making it easier than ever to create inviting holiday spaces that are still neat, organized and clutter-free. Whether your style is whimsical, traditional or rustic, there are plenty of neutral creams, frosty whites and touches of evergreen that will take you through the holidays and well into the new year with style.

This holiday also marks the 3-year anniversary of the launch of Joanna Gaines' Hearth & Hand with Magnolia line. The collection features nearly 300 new pieces from gifting and décor to entertaining. Oh, and this season they have faux Christmas trees!

Ready to create your own modern winter wonderland at home? Grab our favorite minimalist piece:

Joy wire Christmas wreath

Joy wire Christmas wreath

The word "Joy" isn't a holiday classic for nothing—it's sure to bring lots of smiles and laughs to any home. And when it's atop the garland in this festive wreath, it's an instant pick-me-up. Plus, for an extra twist: This comes pre-strung with white LED bulbs for a little light to brighten dark spaces.

$45

Mini cable-knit stocking

Mini cable-knit stocking

This stocking brings simplistic holiday cheer to just about any living space. This mini size is perfect for little ones or if you just want stockings that don't take up too much space.

$4

Faux white pine garland

Faux white pine garland

Bring the outdoors indoors with a garland that can be framed around your door. Or add holiday spirit to your table runner with a garland centerpiece. We love how realistic this one looks for such an affordable price.

$24.99

Whitewash advent calendar

Whitewash advent calendar

Let's be honest, advent calendars are nice, but some have gone a bit overboard in how complicated they are. But not this one. The cutout shape of a tree features rows of numbers, while a roaming wreath moves the countdown along. Simple, yet chic.

$20

Round tree skirt

Round tree skirt

No tree is complete without a beautiful tree skirt. This striped one is a must-have for a farmhouse-inspired atmosphere. Even better if you want a splash of rustic charm that matches your other holiday décor.

$39.99

Mini marquee star wall sign

Mini marquee star wall sign

Brighten up your living room with this attention-grabbing statement piece. Hang the star sign on your entryway wall to help welcome guests, or place it on your mantel, shelf or end table alongside other accents to add touches of holiday cheer in a minimalist way.

$8

Ceramic house decorative figurine

Ceramic house decorative figurine

This tiny house with windows, door and a chimney lends realistic, whimsical appeal, but the solid ceramic design allows it to be used from season to season. Place a small light inside to light up your mantle when standard candles won't suffice.

$8

Wood garland

Wood garland

Sometimes less is more! Upgrade your staircase or tree with this simplistic wooded garland. Pair with fresh cedar and grapevine twigs to create a striking focal point on your home.

$12.99

Joy wall decor

Joy wall decor

Create holiday cheer in a small way by adding holiday wall art that sparks a bit of joy.

For a refined look, the decor offers a hardwood frame and the sawtooth back allows for easy display on tiny spaces that need a touch of holiday spirit.

$9.99

Stocking holder

Stocking holder

Minimalists will rejoice for this multi-tasking stocking holder—acting as both festive signage and a holder for multiple stockings. It's simple, charming and will look great on your mantle for years to come.

$29.99
Holiday Shopping Guides

Madison Vining, mama of six, recently posted an honest message that went viral on Instagram. In it she described how we can't really have the full picture of someone's life just by what they post on social media. It's little fragments of their life, which probably leave out the really good moments when people decide to put the phone down to be present, and also the really bad moments they don't want documented.

The post, which has almost 12,000 likes and hundreds of comments, received a lot of praise from other parents thanking her for hitting the nail on the head.

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The post reads:

"Instagram stories. Let's talk.

If someone uses the maximum amount of stories allowed in a day (all the teeny tiny dots) guess what? All together, it totals less than an hour of their 24-hour day. Does that surprise you? It's true. It's a peek of 1/24th of their day. Furthermore, it's probably the calmest parts. After all, when was the last time you got into a fight with your husband and thought "Hang on, let me insta-story this!" or had your hands full of screaming babies and thought "Hang on... let me try and hold a phone, too!"

I really want to challenge you.

Before you look at her life and become jealous: you likely did not see her raise her voice as she struggled through schoolwork with her kids, or her picking up trash after the dog ripped it up and dragged it all over the driveway, or her doctor give her a terrifying diagnosis, or her son's preschool teacher call and say he's been a problem... Again. Or her crying because she hates her body and hasn't felt like herself in so long. Or her going to bed each day feeling guilty and like she didn't do enough for everyone. Or her husband being out of work. Or her dad who walked out on her as a kid and it still hurts. Or her burning dinner and yelling a swear word in front of her kids.

Yeah, you don't see all the bad.

But you know what? Before you look at her life and become critical, know that you didn't see her singing worship music and taking extra time as she changed her baby's diaper. You didn't see her driving all the way to recycle center when the trash would have been easier. You didn't see her close her laptop, close her eyes, and stop to pray for someone she doesn't know. You didn't see her tell her daughter, "Just keep killing them with kindness, baby" as she sobbed in her arms about a bully. You didn't see her give up "me time" to prioritize date night with her husband. You didn't see her take her oldest to lunch. You didn't see her anonymous donation.

You don't see a lot of the beautiful things that happen in her life and in her heart, because they're sacred and the first thought that pops into her mind isn't, "I should grab my phone right now."

You don't see it all. Be kind to one another."

Thank you for saying what many think, mama.

Life

Do you feel it?

That little spark ✨ in the air that only comes around this time of year is starting to buzz and pop around us. There's nothing quite like the joy and excitement that comes with counting down to the holidays—especially with your kids who think last Christmas was forever ago.

And what better way to count down to Christmas than with an Advent calendar? We've rounded up our favorites that you can use year after year, mama.

House advent calendar

It's perfectly neutral to go with any type of holiday decor, but is made to bring a spark of magic and fun as your kids rush each morning to find out what's inside the tiny drawers.

$55.30

Advent calendar wreath

This has to be the most unique advent calendar we've ever seen. We love everything about it: The simple metal hoop, the greenery and the 24 kraft boxes that can be filled with goodies for both adults and kids. It's so pretty, we might even leave it up past Christmas!

$35

Countdown to Christmas advent calendar

We love that you can fill this one with your own treats that can change as your kids grow. And it doesn't have to be sweets. It can be filled with stickers, little toys, handmade goodies and more.

$38

Modern farmhouse Christmas countdown

No treats required for this simple, beautiful sign.

$34.95

Metal advent calendar

This sleek metal sign comes with 25 small muslin bags and 30 cards you can tuck into each one. The cards have an activity or kind gesture you and your kids can do to celebrate the season.

$40

Ernie and Irene llama advent calendar

Add a touch of whimsy and coziness with this sweet calendar featuring a knit llama.

$128

DIY advent calendar kit

For the crafty mamas in the group, this sweet kit has everything you and your family need to create your advent calendar together. Once you've assembled all the houses, you can fill it with whatever treats your family will love.

$36

Customizable advent calendar

This sweet and modern fabric calendar can be customized with your family name or cherished holiday phrase. It also comes with a set of 24 activity cards you can pop into each pocket.

$107

Clever Creations traditional wooden Christmas advent calendar

Clever Creations Traditional Wooden Christmas Advent Calendar

This beautiful calendar is a showpiece. It lights up to create a cozy and festive scene.

$43

Light-up stacking house glitter advent calendar

Enjoy a tower of pre-lit cottages that will light up your home each day leading up to Christmas.

$149

My Kindness advent calendar

My Kindness Advent Calendar

The holidays are all about giving—and that doesn't stop with just material items. We can give in the form of kindness every single day, and this calendar helps us do just that.

$75

Blue and gray Christmas socks advent calendar garland

We love the twist on a traditional calendar with this sweet garland of 24 stockings.

$29.69

Motherly is your daily #momlife manual; we are here to help you easily find the best, most beautiful products for your life that actually work. We share what we love—and we may receive a commission if you choose to buy. You've got this.

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Even though I'm almost halfway through my pregnancy, I still don't trust that I'm pregnant. Some people might feel this way in the beginning of theirs (at least for a little while); shocked into disbelief that some very specific cells in our bodies can become babies. But I have a hard time believing because of my bump. Or rather, because I don't appear to have one at all.

I thought the bump would be a big part of my pregnancy and I'm bummed it's not. I assumed it would knight me into the world of impending motherhood, where you hold a funeral for all the clothes you will never fit into again; where the other people in your yoga class think you're being lazy but they don't realize you have to modify the poses so you don't squish the baby; and where you believe (unreasonably) that your dog will calm down on walks because he senses you're suddenly much more afraid of falling.

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Even without it, I do get a lot of reminders that I'm pregnant: My nipples itch constantly. I need to use the bathroom every 30 minutes (sometimes 20!). I just started getting heartburn, which I've never had before. My hobbies are picking fights with my husband, going to sleep at 8pm and not knowing what to eat for lunch because nothing is appetizing. Today I did, however, put salt on a half sour pickle.

But I'm still skeptical because my body hasn't changed. If you saw me on the street today, you would not be able to tell I'm expecting a boy in April.

I've coveted the baby bump ever since I experienced a miscarriage earlier this year. With that pregnancy, I had no symptoms at all (no nausea, no stomach twinges, no breast pain, no nothing), which I thought was a little weird, but I assumed everything would be fine. Then after the doctor confirmed I miscarried at six weeks, it made sense why I didn't feel anything.

When I found out I was pregnant this time, I was obsessed with what and how I felt and I interpreted every tiny disruption from the norm as an assurance the baby was still in there and okay. This helped ease my anxiety for a while.

A second failed pregnancy felt imminent when friends and acquaintances began remarking that I was "not showing" or "hardly showing." It seemed that while I had accumulated many pieces of pregnancy that I didn't have before, I was still missing the most universally accepted indicator I was doing a good job supporting the growth of a healthy baby: The bump.

But since I don't have it, it feels like I'm already a bad mother. It feels like my body is gaslighting me. Am I even really pregnant if there's no bump to indicate I am? It's easy to explain the symptoms away without one, as if they are caused by other factors like the weather or doing too much physical activity or just being in my 30s. It's feels like my body is betraying me. After all I've been through, my body can't (or won't) do the biggest thing that would reassure me this pregnancy is going to work out? What other mischief is it capable of?

The longed baby bump arrives at different times during pregnancy for different people and I know there are no benefits to comparing my pregnancy to anyone else's. The best thing for my health (and therefore the health of the baby) is to try and remain as calm as possible. There's no evidence to suggest anything's wrong with the baby. All my blood tests come back normal, as do all the routine screens for things like spina bifida and trisomies.

But once you doubt your body for the first time, it's very easy to do it again. From there, it's not long until you're doubting each individual piece of yourself. In addition to struggling with the fact that I don't have a bump, I also worry about my motherly intuition—that special sauce that will get me through the toughest parts of having a newborn. It would be nice if I could simply acquire it before the birth, like the baby bottles or the baby bathtub or any of the other numerous items on our baby shower registry.

Friends and family say it doesn't happen that way—it shows up after birth. This doesn't seem right! It feels like I need to have these instincts before the baby arrives. They all say, "It's hard to believe, but you'll be fine. Once the baby is here, that's when your instincts kick in. It's almost like you wake up one morning and you know enough to get through the coming days." This may be acceptable to other people, but I find it hard to believe because I have only ever been uncomfortable around infants.

I don't want my child to doubt himself the way I doubt myself. I would like him to be confident in his skills, his knowledge, in who he is as a person. I also know that in order for him to be this way, I have to show him how.

So for the next five months, I'm going to practice trusting myself. I'm going to trust my body -- that it will do what I expect it to do, which is help my baby develop and grow until he can be born. Even if it doesn't look like the bodies of any other pregnant people I see, I will believe it is working in my favor. Even if it is not as obvious that I am pregnant as I think it should be.

I'm also not going to worry I don't know enough to have a baby. I'm sure someone will say to me soon, no one knows enough to have a baby before they have a baby. Until they say it, I'm going to say it to myself. I will say it to myself when I am in the shower and when I am loading the dishwasher and when I am looking for something to watch on Netflix and when I am reading a book that I am not sure if I'm enjoying. And I will say it to pregnant women when they see I have a baby and ask for advice.

I will trust that I am going to be a good mother, for him.

Life
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