When it comes to getting stronger, your recovery days are just as important as your active ones, and today’s recovery is all about making your body more mobile. Mobility refers to the range of motion of the joints and structures in your body, and is critical for allowing you to move normally in your day-to-day activities—whether that’s tying your shoes or going for a walk around the block. Suffice to say everyone can benefit from being a bit more mobile, and we tapped trainer Ashley Joi to help you do it as part of our 2021 ReNew Year Movement program.
six-year fitness industry veteran who currently works with Centr
“Even though it’s a recovery day, keeping your body moving is really really important,” says Joi. That’s why today, she is bringing you a seven-minute full-body mobility workout that will stretch and strengthen every muscle in your body. By working on your mobility on an active-recovery day, you’re doing your future self a favor. So grab a chair (or a wall) and let’s get started!
Try this 7-minute, full-body mobility workout
1. Forward-and-back standing leg swings: Leg swings are a great way to wake up your hip flexors, which should feel especially good if you’ve spent a significant amount of time parked in an uncomfy WFH setup. Grab onto a wall or chair with one hand for balance, swing the leg closest to the chair or wall forwards and backward. Then turn around and hit the other side.
2. Side-to-side standing leg swings: Now, place both hands on the back of your chair or wall, and swing one leg out to the side and back across the other way. “This is a great way to stretch your abductors and adductors,” says Joi.
3. Knee hugs: Knee hugs are exactly what they sound like: Giving your knee a hug. Stand up tall and alternate bringing one knee at a time into your chest, wrapping your arms around your calf to give your muscles a nice squeeze and stretch.
4. Shin box lifts: This move is a yummy way to really get into your hips. Sit down in a butterfly position and swing one leg back behind you the other way so you’re making a backward “S” with your knees. Then, rock yourself up on your front knee to feel a nice stretch in the front of your hip flexor. If your chair or wall is handy, grab on for stability.
5. Lunge to rotation: This move is a great way to increase mobility in your thoracic spine (aka the upper part of your back). Step forward into a lunge, and extend your arms out to the side, then twist over your front knee. Hold for a few seconds, then switch sides.
6. Push-up to child’s pose: Starting in a high plank position, drop down into a single push-up, then push yourself back to child’s pose, sinking your hips into your heels and reaching your hands out in front of you. Not feeling a full push-up on your mobility day? Drop down to your knees for a modified version, instead.
7. Knee drive to down dog: For your last dynamic move, bring your hips up to a downward-facing dog. From there, swing one leg up and back behind you, bringing it in towards your nose. Make sure to get a few reps in on both sides.
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A new Mother stand in her daughters nursery as she takes a moment to enjoy Motherhood and soak it all in. She is dressed comfortably and holding her baby close to her chest as the two bond.
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As a two-mom household, some could say it’s a bit cliché that my wife and I opted for a gender-neutral nursery. Sure, we’re fierce advocates for society accepting and embracing all kinds of identities across the spectrum—gender identity included. But the reality is, we were excited for one of life’s greatest surprises: Not finding out the sex of our baby until birth.
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Truth be told, couples from all walks of life are embracing the gender-neutral baby movement. Beyond surprise gender reveals, gender-neutral baby names are on the rise—and have been trending upward since the 90s. In 2024, 17% of new babies were given gender-neutral names.
“Over the past year, we’ve seen search volume on Pinterest shift toward nursery designs that break away from traditional themes,” says Sydney Stanback, Global Trends and Insights Lead at Pinterest. “Searches for “unisex nursery” have grown 340%. This rise in gender-neutral and thoughtfully designed nurseries reflects how parents are using Pinterest to design spaces that feel unique, and aligned with their style.”
The Pinterest trends team also says that, in recent years, people have become more daring and expressive in their home design, and instead of designing nurseries with traditional colors or themes, parents can create spaces that can evolve with their kids while allowing for more creativity and self-expression. The 2025 Pinterest Predicts trend, Primary Play, is a great example of this.
“[With Primary Play] we're seeing people embrace a more maximalist aesthetic, incorporating murals, patterned furniture, and playful details to make their spaces feel more personal,” adds Stanback. And that trend includes nurseries too.
No matter if you’re keeping gender a mystery for the surprise or simply want to break the status quo of pink and blue decor, designing with gender-neutral nursery decor can be a whole lot of fun. Here are nine nursery items that defy “traditional” gender norms.
Color is often the first decision parents make when designing their child’s nursery. And if you’re eager to build out a nursery that goes beyond gender binaries, then the world is your oyster. In stereotypical gender-neutral nurseries, parents tend to opt for neutral colors, like off-whites, tans, and beige tones. But genderless nurseries don’t have to be boring, you know.
“Gender-neutral nurseries continue to trend, but that doesn’t mean everything has to be beige,” says Latifah Miles, Senior Commerce Editor at Babylist. “There are many different ways we see gender-neutral come to life, whether through a monochromatic neutral, a bold color expression, or a sweet theme, like woodland animals.” For our nursery, my wife and I chose bright pops of color, like burnt orange, earthy greens, or even muted shades of burgundy. And for our primary wall color, we went with Benjamin Moore’s 2025 Color of the Year: Cinnamon Slate. This heathered plum meets velvety brown and brings an instant sense of calm and serenity to any room—regardless of gender.
Of course, cribs know no gender. A sleeping baby is a sleeping baby (and we love that). Baby brand Nestig tops our list of some of the most beautifully designed and high-quality nursery furniture. Whether you’re building out a registry for twins or welcoming your second or third little one, you won’t regret investing in Nestig (trust us). The Willow Crib has a timeless design and grows with your kid, converting into a toddler-size bed over time. The neutral-toned Natural Wood frame—constructed from sustainably harvested, solid Brazilian pine—makes a great choice for gender-neutral nurseries.
Match your crib with Nestig’s Willow Dresser, which comes in the same color palette. Oversized drawers—that roll out butter-smooth—offer ample space for onesies and adorable outfits for kiddos of all genders. Its top is wide and deep enough to serve as a changing table (the Evolur Eva Changing Pad fits perfectly). We plan to use the top dresser drawer to house our diaper-changing gear and the bottom two for clothing.
Moms love muslin because it’s exceptionally soft, highly breathable, super absorbent, and gentle on the skin. Swaddles, blankets, and burp cloths are common to find in muslin fabric—as are crib sheets. This type of fabric also helps regulate body temperature thanks to its open-weave structure. Just make sure the muslin sheet you choose—like you’ll find with the Blissful Dairy brand—is well-fitted. Crib sheets that are too loose pose a potential safety concern. Blissful Dairy makes a variety of colors, but we chose retro yellow and beige to complement our non-gendered nursery’s earth tones.
While some parents may pick a rug that blends in with the nursery, a bold rug can also serve as a statement piece in the room. A vibrant, patterned rug can also do wonders for a baby’s visual and cognitive development. Ruggable recently teamed up with ceramic potter, designer, and author, Jonathan Adler, to create a bright, modern, and playful printed rug that works great in any room. I love this rug for its vibrant pattern and for the fact that you can wash it in your washing machine (great for those unexpected spit-ups and spills).
If you’re working with a smaller nursery like we are, you may need to get creative on storage. The three-tiered Ikea RÅSKOG Utility Cart is cute and functional, and comes in a mix of retro and neutral colors that will match any nursery. Since it’s on wheels, you can pack it full of toys, diaper-changing items, or other baby gear, and transport it around the house. Another hack for this cart is adding the bamboo NORRÅVA Lid to your purchase to turn the cart into a makeshift side table as needed.
No matter your baby’s gender, sleep is beyond important for their well-being. That’s why it’s important to consider all of the tips and tricks for getting your baby to fall and stay asleep. Happiest Baby brand’s SNOO, an innovative (and pretty magical) bassinet that mimics the motion and sounds of the womb to help your baby fall (and stay) asleep, has become a go-to for many parents.
While we didn’t splurge on the SNOO for our normal bassinet, we did snag a SNOObie. This all-in-one smart soother for babies doubles as a sound machine and night light. It plays four doctor-designed audio tracks, including SNOO’s beloved white noise and calming lullabies. You can also filter through a rainbow of colors and brightness levels to find the perfect fit for your little one’s nighttime routine.
Because our gender-neutral nursery has an earthy, natural vibe to it, we’ve looked out for products and accessories to complement the room’s aesthetic. The Jool Baby Nova Nature swing was a perfect fit for this reason. We love the natural beechwood toy bar and hanging mobile toys that match the gender-neutral tones of our nursery.
For quiet nights in the nursery listening to soft music and a daytime hang-out spot for family time in the living room, there are many things to love about this sleek and soothing swing. It features five levels of side-to-side swaying motions to help calm your baby. It also only weighs 7.25 pounds, making it easy to move around the house. You can stream music through the built-in speaker via Bluetooth or select 10 pre-set melodies built into the Baby Nova. It’s important to note: If baby does fall asleep in the Baby Nova, transfer them to a firm surface for sleeping.
Even though it’s not a core nursery item, we had to invest in the Stokke Tripp Trapp 2. This simple, burly, and sleek high chair was recommended to us by many parents in our network. It comes in a mix of colors but we went with the natural wood to match the rest of our nursery items.
Its lightweight design makes it easy to pick up and move into rooms adjacent to our nursery, like our kitchen and dining room. We love that this high chair’s seat and foot plates adjust to fit kids as they grow. The seat insert can also be removed, transforming the chair into a seat for toddlers, teens, and adults up to 242.5 pounds.
