There is nothing quite like working out at home. You avoid the crowds from a traditional gym setting, can listen to music as loud as you want, and are able to get your fitness routine in from the comfort of your own living room! As dance fitness instructors, we have some go-to items to making our at-home workouts even better. If you are ready to refresh your home fitness experience just in time for spring, we have you covered. Let’s go over the best at-home workout essentials!

Good Pair of Headphones

We are all about the music here at PlyoJam! You will need a good pair of headphones for your at-home dance fitness routine. Choose a style that is comfortable and won’t fall off during your workout. You might even consider a Bluetooth-compatible option to connect easily to your phone.

Yoga Mat

Yoga mats are for any type of at-home workout! You will want your own yoga mat for any ground exercises and stretching to avoid hard surfaces. Of course, if you are a fan of yoga this is a must! There are so many colors and styles available for you to choose from.

Fitness Journal

One of the main reasons individuals can get discouraged by their home workouts is a lack of organization. Write down your routines in a fitness journal to keep the process stress-free. This is also a great way to take time for self-care, writing down positive daily affirmations.

Set of Dumbells

For those that adore strength training, you might consider adding a pair of dumbells to your at-home workout kit. Choose lightweight options, to begin with. We recommend 3, 5, and 8 lbs to start. After you continue to work out with them, you can add on more weight options.

Reusable Water Bottle

Gone are the days of plastic water bottles! While you are completing your PlyoJam workout, you will want to keep some water on hand for those cardio sessions. Pick up a reusable water bottle that you can easily grab in between exercises. You won’t have to worry about any spills with this at-home workout essential!

Nutritious Snacks

Pre or post-workout you will probably need to recharge with some nutritious snacks. Be sure to keep your favorite treats on hand for working out at home. You may pre-wash and cut any produce items so they are ready when it is time to workout. If you need some delicious and healthy snack ideas, check out our Pinterest for inspiration!

Comfortable Sneakers

Dance fitness often involves jumping and dynamic exercises. You will want to keep your feet comfortable with a pair of sneakers. Plus, wearing an athletic outfit that you love will make working out even more fun! Choose a pair of sneakers that will go with all of your workout wear.

Fitness Routine

This home workout essential is a game-changer! You might choose to follow a fitness routine to stay on track with your goals. Our PlyoJam membership includes virtual dance fitness videos and guidance from our instructors so you can have the best at-home workout possible! Even better, you can get started with the membership for free with a 7-day trial!

Need more at-home workout ideas? Be sure to check out these 5 quick fitness videos next!

Howdy!  I’m Stacey!  I love dancing, boxing, dirty martinis and comedy shows.  I’m also a plus size fitness instructor. At the end of July 2019, PopSugar Fitness released a video with me leading a PlyoJam workout. My dear friend, Deja Riley, is one of the new hosts on PopSugar and she recommended me to their producer. I sent over a highlight reel of me teaching PlyoJam and BOOM, the video shoot was scheduled!  WOAH! 

It’s taken me a couple months to write about this subject because I’ve needed some time to process the feedback and words I’ve received. 

HUGE OPPORTUNITY

PopSugar has an enormous platform and audience (millions!), and I was well aware that my video could strike a chord with many.  You see, I am most certainly not the typical fitness instructor that we all see in magazines, on videos, on billboards, at the gym, etc.  I am a plus size fitness instructor. When we think of fitness instructors, we think of washboard abs, sports bras and leggings showing off toned arms and legs, peppy smiles and positive “you can do it” attitudes. 

And guess what? I applaud each and every one of those instructors because it’s not an easy job. So many fitness instructors lead with grace and positivity, without revealing the daily grind, the tax it takes on the body, the hustle, and the days that they just don’t feel like putting on a smile. Those fitness instructors work hard and have discipline and while so often genetics plays a HUGE part in body type, I will never devalue or underestimate the work it takes to create and maintain a body like that. 

SIZE REPRESENTATION IN FITNESS

However, while I applaud those fitness instructors that fit the physical mold of what we envision when we hear the words “fitness instructor” or “trainer”, it has always left me wondering why there isn’t more representation of different body types in the fitness space. Does the world REALLY believe that only size 2s and 4s can be fit?  Does society REALLY believe that only washboard abs are capable of leading and motivating? Do people REALLY believe that only a certain cookie cutter size and shape is worthy of helping others live their best lives? 

I have been teaching PlyoJam for almost four years now.  My weight has fluctuated throughout the years for various reasons, my energy has fluctuated, my strength has gone up and down a bit. But never once have I given up on wanting to lead and inspire my students.  And I believe whole-heartedly that my fluctuations and ups and downs actually represent what MOST people go through, and therefore it’s very relatable. The love and loyalty my students show me has given me the courage and determination to continue on even during the hard times. 

FACING MY FEARS AS A PLUS SIZE FITNESS INSTRUCTOR

When asked to lead a video for PopSugar video I definitely paused for a moment. Would a much larger audience embrace me the way my own students do?  How would they feel about a plus size fitness instructor? I really wasn’t sure. They don’t know me the way my students know me. They may take one look at my video and wonder why a size 14/16 woman (who is 40 years old no less!) is leading a workout on PopSugar.  After all, PopSugar has never had a full figured fitness instructor actually LEAD a workout.  

But I chose to put all those concerns aside, because even if I could inspire just one person somewhere in the world to feel good and worthy of moving their body, then I would feel accomplished.  And I decided that even if I received some mean comments or hateful trolling, knowing I had inspired just one person would FAR outweigh that vitriol. 

I STRAPPED ON MY SPORTS BRA AND SAID LET’S DO THIS!

So I did it.  I strapped on my 38DD sports bra and my XL high waisted leggings (90 Degrees by Reflex keep me right and tight) and did my very best to do what I know how to do.  Shake my booty, have fun, smile and help others feel good. It helped to film my video with Deja and my other dear friend, Christina Duerr, both of whom I love so much and are so incredibly supportive.  

THE LOVE 

When the video went live I wasn’t prepared. I wasn’t prepared for the outpouring of love and support and gratitude I received.  Women from all over the globe reached out to me. Hundreds and hundreds of women telling me they were so happy and excited and RELIEVED to see a body type like mine on their screens.  I received messages of love and praise and gratitude. I received messages of hope and relief and renewed sense of energy. I received messages from women who told me my video made them feel WORTHY of working out.  And when I tell you I received messages from all over the globe, I am talking Ethiopia, Israel, the Caribbean, Switzerland, India, Peru, all over the United States and so many more places.  

I wanted to share a couple of messages I received:

Thank you for stepping through the fear and doing this.  You have broken a barrier for women who feel like they can’t lead workouts or be in the front because of who they are.  Weight, size, none of it matters. What matters is who are when we show up and how we use our talents to help others. So thank you for being so willing to show all of us women out there that we can follow our dreams no matter what the world says.  Thank you, thank you, thank you.

I’m a curvaceous gal who works out every single day.  I’ve lost 40lbs doing videos with Anna and Deja and the other instructors.  But this video made me admire PopSugar Fitness even more. It’s a glorious thing to see a curvaceous woman unapologetically leading workouts and killing it!  OMG Stacey has the best dance moves. Thank you!

Hey Stacey!  I just saw your workout on PopSugar.  I can’t tell you how comfortable I felt workout out with you. We need more Stacey’s in the workout world. I just had my 3rd child and I’m the biggest I’ve ever been.  I started back into fitness a couple of months ago, and the weight is coming off. I have so many workout videos but get mentally frustrated because I feel so inadequate comparing myself to the workout leads.  I love what you are doing and I just know you are going to be a great success. We NEEDED this!!! God bless you!

This workout was sooo fun!  I was sweating and smiling the whole time.  Honestly I got a little teary eyed too. Thanks for sharing your JOY Stacey.

I adore Stacey so much, she is just so naturally positive and encouraging and she just has a way of making you feel so good about yourself.  I love PopSugar videos but this is by far my favorite for the fun dance moves and positive vibes. This video has gotten me motivated to workout so much more than any other video has in the past.  So thank you so much Stacey!

Dear Stacey, I came across your YouTube session and I just wanted to say how much you inspired me.  I have been dealing with food addiction for all of my life. I have had several doctors that want me to have bariatric surgery. They just don’t believe I can be healthy with just exercise and food portion control.  I started using the YouTube session a month ago. You are an amazing person. I was so impressed by your strength and vitality. It has motivated me to keep using your session again and again. Thank you.

IT WAS ALL WORTH IT

The messages go on and on and I am beyond humbled and my gratitude is through the roof.  Yes, I received some hateful, ignorant and just plain MEAN comments as well. But those mean words have nothing to do with me and everything to do with the person writing them. And they are like a speck of dust compared to the love I’ve received.  In some ways I feel like I have no right to receive this love. I struggle and I fail all the time. I get down, I get frustrated, but I always, ALWAYS get back up. And that’s the message I want to spread to every single person out there. You are worthy. Your size doesn’t matter. Be healthy, be strong, be brave and ALWAYS get back up. I am so happy I fought my fears and filmed the PopSugar video. Taking the risk produced an outcome that has far exceeded my expectations in every possible way.  Take the risk my friends.

Now let’s dance! Want to take live class with me?  Check out my schedule HERE. Want more online classes with me?  Try our online classes today! Click HERE for a free sample!

It’s a funny thing how some of us can become attached to our favorite fitness instructor. Whether it’s your Spin, Pilates or Cardio Dance instructor, the connection can be intense. I’ve seen this attachment firsthand with my own students. I’ve noticed how some of my students refuse to show up for class unless I’m teaching. For example, I have been told that some of my students have walked into the studio ready to get the workout of their life and have walked right out the moment they learned that I am not teaching that day. Believe me, I’m flattered, but the teacher subbing my class sure isn’t. On the other hand, I get it.  I am also a student, and when I find out there’s a substitute instructor, I am not motivated to attend class. But why? Why do our instructors mean so much to us?

Besides thinking they’re hot (lol), it could be their dynamic personality, their enthusiasm or simply their magnetic smile. These types of traits usually boil down to a person’s charisma. The definition of charisma is: clear, compelling attractiveness or charm that can inspire devotion in others. Ding Ding Ding…Maybe it’s devotion that keeps people loyal? I recently read an article about the 3 pillars of charisma. What Makes People Charismatic, and How You Can Be, Too. Apparently this is something one can learn and practice. Couldn’t hurt, a little charisma could go a long way.

Reliability is Everything

Our time is precious and the last thing we want to do is waste it. To help you better understand how this pertains to your favorite fitness instructor, let me set the scene. It’s Tuesday night, your significant other is working late. You are rushing to feed your kids and to make sure their homework is complete. The babysitter is on his way. You have him arrive at 6:30pm, to give you just enough time to get to your 7pm Hip Hop class so that you are home by 8:30pm. This means you are only on the hook for two hours of babysitting time. You get to your class and you find out there’s a sub. Strike one. You stick around because the babysitter is already hired after all.  However, the sub is ill prepared and starts the class 10 minutes late. Strike two. The class begins and instead of the sub teaching what you are used to (Hip Hop) they decide to give a lesson in belly dancing. Strike three.

By this point you are frustrated, so you decide after the class that you will complain to the studio owner. You not only feel that your time was wasted, but you’ve wasted your money. You are now late to get home and you owe the babysitter an extra hour of pay.  What a mess!  This scenario, which I’ve heard one too many times, may have zero to do with the sub himself, but everything to do with what you were counting on and being let down.

Finding the Comfort Zone

For some students, it took a lot of guts to get themselves to a fitness class.  But after finding the bravery to do so, many students start to find their comfort zone. They know what to expect from the fitness instructor, they know what to expect from the workout, they know where they like to stand in class, and they no longer feel that nervous feeling.  It’s kinda like a relationship…where you can finally let out a burp without feeling like your partner will jump ship.  Now that’s comfort zone.  And being comfortable with someone definitely leads to longevity.

Attention Fosters Loyalty

Whatever the reasoning is, being a dedicated and loyal student says a lot about the fitness instructor. Frankly, it’s the loyal students that often help the instructor gain popularity. The instructor is obviously doing a great job if he or she has fostered this connection with you. Perhaps you like how clear your instructor announces the next yoga pose, or they‘re just easy to follow.  Or maybe it has nothing to do with the workout, but rather the attention you receive from your instructor. The acknowledgment you get when you complete a full set of pushups.

The thumbs up or name recognition you encounter when you walk into class. I would gather that many people lean towards the latter. It makes sense. Most people thrive on being noticed in all parts of life. Why should it be any different in this case? It’s difficult to stay devoted to a workout regimen so if you’ve found a fitness instructor to make that commitment to working out more achievable, that’s gold!

Are you loyal to a fitness instructor? If so, what motivates you to regularly attend class from that fitness instructor? What prevents you from taking class from other fitness instructors?

3 Steps To Create a Killer Workout Playlist 

I started teaching dance in 2011. Since then, with the help of our master trainers, we have choreographed dance routines to over 250 songs!  I’d love to take credit for all of them…LOL. As you can imagine, that is a lot of routines to try to remember. While 80 percent of the routines have been filmed, the remaining 20 percent still rest somewhere in my brain in fragments. When I teach, students are always requesting songs, but every now and then the routine doesn’t always make it to the top of my memory. If you are a dance fitness instructor, you may relate! Or maybe you’ve been the student requesting a song from the teacher. Either way, there is a lot to remember when teaching dance fitness. Here are some tips for staying organized and having a stellar playlist.

How to Stay Organized

Keep a running playlist on your phone. If you’re old school, buy a writing tablet, but honestly at this point you should have a smartphone!  There are many different apps that you can use to purchase songs and store them. Click HERE to see a list of free music apps! I personally like to use Spotify or iTunes. They both allow you to share your playlist, which is a perfect way to stay connected with your students. You should have at least three playlists at all times. At the beginning of each year, I will create a playlist call PlyoJam 2019 Master. By the end of the year this list may sometimes have over 50 songs. Then I create a second list call PlyoJam 2019 Old, again by the end of the year this will have over 50 songs on the playlist. Thankfully, with the apps I recommended, it’s very easy to move songs from one playlist to another. I then create a third playlist called PlyoJam 2019 Current. This is the playlist I review before each class to determine what I will be playing in class. The three playlists evolve throughout the year. If I have a special event or a demo to teach, that will always get its own playlist and labeled accordingly.

How Often Should a Song Be Played

How often you play a song in your class is important to consider. The more you perform the routine the more it will become ingrained in your head. The moves and transitions will become muscle memory. Another thing to consider is how much is too much? You do not want to over play a song in your class. You will become that teacher who appears lazy and lacking creativity. If you are a student reading this, you know exactly what I’m talking about. Big no no!

Teaching Schedule

Depending on how many dance fitness classes you teach on a weekly basis, a song should only be on your current playlist for four to six weeks. That is plenty of time for the students to master the routines. Any longer, and your students will get bored and tired of hearing the songs. After four to six weeks, that song should be moved to your old playlist. Be sure to keep your old playlist in the order you add the songs. That will make it easy to reference them later. Now here is the trick! Let’s use Ariana Grande’s “7 Rings” as an example. You debuted the song in your class on January 1. You moved it off your current playlist and onto your old playlist mid-February. You put the song back onto your current playlist in 8 weeks, mid-April. At this point “7 Rings” can be sporadically played through the year, maybe once or twice a month. By this point, your students are no longer sick of the “7 Rings” and feel like badasses because they remembers the routine.  By keeping your old playlist in order, you will have a better gage as to the time of year the song was put on the playlist. If you want to be even more precise, you can create an OLD playlist for each month.

Take video!

Taking video will depend on how you get your choreography. If you are a PlyoJam teacher, the videos are provided and archived in the teacher’s dashboard. If you are someone who isn’t part of a brand, then taking video is highly recommended. Have a friend or a colleague film you on their smart phone.  Set up an account on Vimeo. The basic package is free. This site will not block or mute your videos. Vimeo allows you categorize and search for your video. They also have an app that you can download. I recommend getting this on your phone. You will want to be able to access the video easily when you’re building your current playlist. I often find myself in my car watching video to refresh my memory of the routine that I have completely forgotten.

Here’s is an example of what our Master PlyoJam Playlist looks like on Spotify!

Click HERE to listen!

I hope these tricks help!