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Repeat after me – “you are not your hormones!” When you feel like crying because you’re overwhelmingly happy or you feel so angry you start laughing, consider it normal and completely out of your control. For every woman, the symptoms are different. But the massive shift in hormones is very real during pregnancy, and it does not only mess with your mood but can affect how your body feels. Importantly, the rising levels of several hormones affect how you workout and what is safe for you and your baby.

Understanding pregnancy hormones and how they will affect your body can help you prepare and counter the physical and physiological changes that you will experience. Here’s what you should know about your pregnancy hormones and how you should adapt your workouts to help with the pain and discomfort they may cause you.

1. RELAXIN

Relaxin is a pregnancy hormone that is produced by the placenta and that can do a number on your workouts. This hormone often surges when the baby has a growth spurt and your body adapts to the ever-growing fetus. Its goal is to soften the cervix and tissues of the birth canal in preparation for childbirth. But the muscle laxity that comes with relaxin is not localized to the birth canal. It softens ligaments and tissue throughout the entire body, which can result in widespread joint instability and pain. With a relaxin surge, the pelvis can also become hypermobile and can cause pain in the sacro-iliac (SI) joints, on each side of your sacrum, and in the pubic bone. Pubic bone pain, also known as Pubic Symphysis Dysfunction, can feel like a pulling or tugging inside the vagina or sensitivity and can be triggered by just walking or putting on your shoes.

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Workout tips:

Stop all single leg, unilateral exercises. Since the pelvis is so mobile during pregnancy, working one side of the body can aggravate the instability of the joints, causing more pain and discomfort. Instead, work both sides of your body at the same time, like swatting and bridging variations.

Strengthen through stability. Deep core exercises and strengthening the deep external rotators of the hip isometrically will help stabilize the pelvis and lower pain. Hug your Baby and Squat holds are great moves to try out.

Avoid inner thigh strengthening. Many of the inner thigh muscles are attached to the pubic symphysis and can pull on the joint when engaged. So if you are experiencing pubic bone pain, work the muscles of the outer-hip instead to help stabilize the joint. Try wrapping a theraband around your thighs and do some bridges. The outward isometric hold can help relieve pain by balancing the two sides of the pelvis while also strengthening the muscles of the outer hip.

Stretch the deep muscles of the buttock. Muscles that attach to the sacrum can become extremely tight during pregnancy as your pelvis widens to accommodate your growing bub. Using the foam roller or your IT Bands when stretching can help relieve pain of the SI joints. But even though it feels good, be mindful and don’t go too far. It’s easy to harm the joint capsule.

2. ESTROGEN

Your ovaries usually produce estrogen, but during pregnancy your placenta takes over. Estrogen is vital in the early stage as it strengthens and prepares the womb for implantation of the fertilized egg. Later on, its presence prepares the breasts for breastfeeding by enlarging the nipples and encouraging the development of milk glands. Throughout your pregnancy, it regulates the development of the fetus and maintains the endometrium.

Workout tips:

Strengthen the postural muscles of the mid and low back. During pregnancy, the extra weight of your growing breast can cause a rounding of the upper spine, resulting in pain and discomfort. So you need to strengthen the postural muscles of the deep core, mid and lower back. Target the muscles of the rotator cuff, triceps, mid & low traps, shoulder blade stabilizers and the deep core.

Stretch the muscles of the chest and promote spinal mobility. The weight of the breasts can also cause the muscles of the chest to get very tight and the spine to get stiff. Help relieve the pain by stretching your pec muscles; and be sure to do controlled rotation and spinal extension throughout your pregnancy.

3. PROGESTERONE

High levels of progesterone during pregnancy has many wonderful functions. Early on, the hormone is responsible for the thickening of the uterine lining in anticipation of implantation of a fertilized egg. It also relaxes the smooth muscle of the uterus to prevent muscle contractions that could otherwise trigger miscarriage. Progesterone inhibits the production of monoamine oxidase (MAO) in the brain, an enzyme that is associated with depression, which is why you may feel euphoric during pregnancy. Immediately after childbirth, the progesterone levels plummet, which throws off the MAO balance and can result in what we know as “the baby blues.” Finally, progesterone increases body temperature, helps in the production of breast milk, dilates blood vessels and relaxes muscle in the bladder, bowel and veins so that they are more flexible.

Workout tips:

Forearm and wrist stretching. Many pregnant women complain of carpal tunnel syndrome, which is associated with high levels of progesterone and water retention. If you are one of them, stretch wrist and forearm to help relieve any pain and swelling you may be experiencing.

Take caution when working on all fours. Being on all fours can put more pressure on your wrists, which can cause more swelling and pain. To avoid any problem, make a fist with your hand instead of a flat palm, or roll-up a small towel to provide additional wrist support.

Don’t overheat. You are running hot during pregnancy, so make sure to stay cool. Remember to always listen to your body. Drink water, and if you don’t feel well during a workout or a class, take a break.

4. HUMAN CHORIONIC GONADOTROPIN (HcG)

HcG is the most hated of the prenatal hormones: it makes us sick! Of course, morning sickness doesn't affect every pregnant women in the same way. Some women will be nauseous all day or all pregnancy, others not at all. But high HCG hormone levels during the first trimester is believed to contribute to the nausea and vomiting. This hormone is only produced during pregnancy - first by the ovaries and later by the placenta.

Workout Tips:

Stretch and de-stress: Nausea may deter you from working out, but exercising can actually make you feel better. Gentle yoga stretches can calm digestion and relieve any anxiety that comes with morning sickness. Favor stretching positions that keeps your head above the heart. So avoiding the downward dog, for example, is probably a good idea if you are feeling sick.

Go for a walk. Moving and getting some fresh air may be all you need to make the squeaky stomach go away. Whatever you are doing, avoid overheating, as it can contribute to your nauseas. Having a little snack before and staying hydrated while you are active is a must.

Ali Handley is a New York based Pilates instructor, mother of two young children, and the founder of BodyLove Pilates, a dedicated online studio with 200+ video workouts for pregnant and postnatal women to ensure they work out smarter, safer and more effectively during this important time in their lives.

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As mamas, we naturally become the magic-makers for our families. We sing the songs that make the waits seem shorter, dispense the kisses that help boo-boos hurt less, carry the seemingly bottomless bags of treasures, and find ways to turn even the most hum-drum days into something memorable.

Sometimes it's on a family vacation or when exploring a new locale, but often it's in our own backyards or living rooms. Here are 12 ways to create magical moments with kids no matter where your adventures take you.


1. Keep it simple

Mary Poppins may be practically perfect in every way, but―trust us―your most magical memories don't require perfection. Spend the morning building blanket forts or break out the cookie cutters to serve their sandwich in a fun shape and you'll quickly learn that, for kids, the most magical moments are often the simplest.

2. Get on their level

Sometimes creating a memorable moment can be as easy as getting down on the floor and playing with your children. So don't be afraid to get on your hands and knees, to swing from the monkey bars, or turn watching your favorite movie into an ultimate snuggle sesh.

3. Reimagine the ordinary

As Mary says, "the cover is not the book." Teach your child to see the world beyond initial impressions by encouraging them to imagine a whole new world as you play―a world where the laundry basket can be a pirate ship or a pile of blankets can be a castle.

4. Get a little messy

Stomp in muddy puddles. Break out the finger paint. Bake a cake and don't worry about frosting drips on the counter. The messes will wait, mama. For now, let your children―and yourself―live in these moments that will all too soon become favorite memories.

5. Throw out the plan

The best-laid plans...are rarely the most exciting. And often the most magical moments happen by accident. So let go of the plan, embrace the unexpected, and remember that your child doesn't care if the day goes according to the schedule.

6. Take it outside

There's never a wrong time of year to make magic outside. Take a stroll through a spring rainstorm, catch the first winter snowflakes on your tongue, or camp out under a meteor shower this summer. Mother Nature is a natural at creating experiences you'll both remember forever.

7. Share your childhood memories

Chances are if you found it magical as a child, then your kids will too. Introduce your favorite books and movies (pro tip: Plan a double feature with an original like Mary Poppins followed with the sequel, Mary Poppins Returns!) or book a trip to your favorite family vacation spot from the past. You could even try to recreate photos from your old childhood with your kids so you can hang on to the memory forever.

8. Just add music

Even when you're doing something as humdrum as prepping dinner or tidying up the living room, a little music has a way of upping the fun factor. Tell Alexa to cue up your favorite station for a spontaneous family dance party or use your child's favorite movie soundtrack for a quick game of "Clean and Freeze" to pick up toys at the end of the day.

9. Say "yes"

Sometimes it can feel like you're constantly telling your child "no." While it's not possible to grant every request (sorry, kiddo, still can't let you drive the car!), plan a "yes" day for a little extra magic. That means every (reasonable) request gets an affirmative response for 24 hours. Trust us―they'll never forget it.

10. Let them take the lead

A day planned by your kid―can you imagine that? Instead of trying to plan what you think will lead to the best memories, put your kid in the driver's seat by letting them make the itinerary. If you have more than one child, break up the planning so one gets to pick the activity while the other chooses your lunch menu. You just might end up with a day you never expected.

11. Ask more questions

Odds are, your child might not remember every activity you plan―but they will remember the moments you made them feel special. By focusing the conversation on your little one―their likes, dislikes, goals, or even just craziest dreams―you teach them that their perspective matters and that you are their biggest fan.

12. Turn a bad day around

Not every magical moment will start from something good. But the days where things don't go to plan can often turn out to be the greatest memories, especially when you find a way to turn even a negative experience into a positive memory. So don't get discouraged if you wake up to rain clouds on your beach day or drop the eggs on the floor before breakfast―take a cue from Mary Poppins and find a way to turn the whole day a little "turtle."

Mary Poppins Returns available now on Digital & out on Blue-ray March 19! Let the magic begin in your house with a night where everything is possible—even the impossible ✨

After a pregnancy that is best described as uncomfortable, Jessica Simpson is finally done "Jess-tating" and is now a mama of three.

Baby Birdie Mae Johnson joined siblings Ace and Maxwell on Tuesday, March 19, Simpson announced via Instagram.

Simpson's third child weighed in at 10 pounds, 13 ounces.

Birdie's name is no surprise to Jessica's Instagram followers, who saw numerous references to the name in her baby shower photos and IG stories in the last few weeks.

The name Birdie isn't in the top 1000 baby names according to the Social Security Administration, but It has been seeing a resurgence in recent years, according to experts.

"Birdie feels like a sassy but sweet, down-to-earth yet unusual name," Pamela Redmond Satran of Nameberry told Town and Country back in 2017. "It's also just old enough to be right on time."

At this moment in time, Simpson and her husband, former NFL player Eric Johnson, are probably busy counting little fingers and toes , which is great news because it means Simpson's toes can finally deflate. She's had a terrible time with swollen feet during this pregnancy, and was also hospitalized multiple times due to bronchitis in her final trimester.

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We're so glad to see Simpson's little Birdie has finally arrived!

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Spring is officially here and if you're looking for a way to celebrate the change in the season, why not treat the kids to some ice cream, mama?

DQ locations across the country (but not the ones in malls) are giving away free small vanilla cones today, March 20! So pack up the kids and get to a DQ near you.

And if you can't make it today, from March 21 through March 31, DQ's got a deal where small cones will be just 50 cents (but you have to download the DQ mobile app to claim that one).

Another chain, Pennsylvania-based Rita's Italian Ice is also dishing up freebies today, so if DQ's not your thing you can grab a free cup of Italian ice instead.

We're so excited that ice cream season is here and snowsuit season is behind us. Just a few short weeks and the kids will be jumping through the sprinklers.

Welcome back, spring. We've missed you!

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The woman who basically single-handedly taught the world to embrace vulnerability and imperfection is coming to Netflix and we cannot wait to binge whatever Brené Brown's special will serve up because we'll probably be better people after watching it.

It drops on April 19 and is called Brené Brown: The Call to Courage. If it has even a fraction of the impact of her books or the viral Ted talk that made her a household name, it's going to be life and culture changing.

Announcing the special on Instagram Brown says she "cannot believe" she's about to be "breaking some boundaries over at Netflix" with the 77-minute special.

Netflix describes the special as a discussion of "what it takes to choose courage over comfort in a culture defined by scarcity, fear and uncertainty" and it sounds exactly like what we need right now.

April 19 is still pretty far away though, so if you need some of Brown's wisdom now, check out her books on Amazon or watch (or rewatch) the 2010 Ted Talk that put her—and our culture's relationship with vulnerability and shame—in the national spotlight.

The power of vulnerability | Brené Brown

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If Marie Kondo's Netflix show got people tidying up, Brown's Netflix special is sure to be the catalyst for some courageous choices this spring.

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My husband and I recently had a date night that included being away from our son overnight for the first time since he was born three years ago (but don't let your heads run away with a fantasy—we literally slept because we were exhausted #thisiswhatwecallfunnow). It was a combination of a late night work event, a feeling that we had to do something just for the two of us, and simple convenience. It would have taken hours to get home from the end of a very long day when we could just check into a hotel overnight and get home early the next day.

But before that night, I fretted about what to do. How would childcare work? No one besides me or my husband has put our son to bed, and we have never not been there when he wakes up in the morning.

Enter: Grandma.

I knew if there was any chance of this being successful, the only person that could pull it off is one of my son's favorite people—his grandmother. Grammy cakes. Gramma. We rely so much on these extended support systems to give us comfort and confidence as parents and put our kids at ease. Technically, we could parent without their support, but I'm so glad we don't have to.

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So as we walked out the door, leaving Grandma with my son for one night, I realized how lucky we are that she gets it...

She gets it because she always comes bearing delicious snacks. And usually a small toy or crayons in her bag for just the right moment when it's needed.

She gets it because she comes with all of the warmth and love of his parents but none of the baggage. None of the first time parent jitters and all of the understanding that most kids just have simple needs: to eat, play and sleep.

She gets it because she understands what I need too. The reassurance that my baby will be safe. And cared for.

She gets it because she's been in my shoes before. Decades ago, she was a nervous new mama too and felt the same worries. She's been exactly where we are.

She gets it because she shoos us away as we nervously say goodbye, calling out cheerfully, "Have fun, I've got this." And I know that she does.

She gets it because she will get down on the floor with him to play Legos—even though sometimes it's a little difficult to get back up.

She gets it because she will fumble around with our AppleTV—so different from her remote at home—to find him just the right video on Youtube that he's looking for.

She gets it because she diligently takes notes when we go through the multi-step bedtime routine that we've elaborately concocted, passing no judgment, and promising that she'll follow along as best as she can.

She gets it because she'll break the routine and lay next to him in bed when my son gets upset, singing softly in his ear until she sees his eyelids droop heavy and finally fall asleep.

She gets it because she'll text us to let us know when he's fallen asleep because she knows we'll be wondering.

She gets it because just like our son trusts us as his mom and dad, Grandma is his safe space. My son feels at ease with her—and that relaxes me, too.

She gets it because when we come home from our "big night out" the house will be clean. Our toddler's play table that always has some sort of sticky jelly residue on it will be spotless. The dishwasher empty. (Side note: She is my hero.)

She gets it because she shows up whenever we ask. Even when it means having to rearrange her schedule. Even when it means she has to sleep in our home instead of her own.

She gets it because even though she has her own life, she makes sure to be as involved in ours as she can. But that doesn't mean she gives unsolicited advice. It means that she's there. She comes to us or lets us come to her. Whenever we need her.

She gets it because she takes care of us, too. She's there to chat with at the end of a long day. To commiserate on how hard motherhood and working and life can be, but to also gently remind me, "These are the best days."

After every time Grandma comes over, she always leaves a family that feels so content. Fulfilled by her presence. The caretaking and nourishment (mental and food-wise) and warmth that accompanies her.

We know this is a privilege. We know we're beyond lucky that she is present and wants to be involved and gets it. We know that sometimes life doesn't work out like this and sometimes Grandma lives far away or is no longer here, or just doesn't get it. So we hold on. And appreciate every moment.

As Grandma leaves, I hug her tight and tell her, "I can't thank you enough. We couldn't have done this without you." Because we can't. And we wouldn't want to.

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