Category Archives: Blog

Plyometric Movements …PlyoJam’s Secret Ingredient

The tagline for PlyoJam is “dance powered by plyometrics.” However, people often ask us about the word plyometrics. Plyometric movements are the secret ingredient of the PlyoJam formula. Not only do PlyoJam routines contain sexy, sassy fun dance combos, but plyometric movements are peppered throughout the routines to really increase the intensity and calorie burn. What exactly are plyometric movements? Plyometric movements can be categorized as short, fast explosive movements. You can also call it jump training. Historically plyometric movements have been included in the training and conditioning of Olympians and elite athletes. Plyometrics are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

PlyoJam has about twenty signature plyometric movements that are used throughout various routines. You will see many of the following plyometric movements in a PlyoJam routine: jumping jacks, lateral hops, frog jumps, jump squats, star jumps and 180 jumps to name a few. While plyometric movements are excellent tools for sculpting and toning the body, they can also be very exhausting and take a lot of energy. The beauty of PlyoJam is how these plyometric movements are weaved throughout the routines and feel much less torturous then simply repeating the movements over and over in a stagnant manner. Other workout formats, like boot camps and circuit training classes, will often have stations where the student is required to do one minute of jump squats and then walk to another station and perform another one minute of some type of exercise. This is BRUTAL! Instead, PlyoJam has created this incredible formula where students end up performing just as many plyometric movements as they would in a typical boot camp or circuit training class, but the suffering isn’t there!

How did this idea come about? PlyoJam creator Jason Layden originally spent his days teaching a more traditional follow along dance class. His students loved his class, but they often felt they had to pair the class with something more intense to achieve the calorie burn and intensity level they desired. Many students would voice their wishes for a dance class that maintained the fun, party-like atmosphere, but provided an intensity level that could make students feel like they had really worked hard. Around this time, workouts like P90X and Insanity had taken off, designed around the idea of interval training and plyometric movements. Layden suddenly realized that dance fitness was missing these crucial elements so he started toying with the idea of combining the two. What if he could design and craft routines that maintained the fun, sexy, party-like feel his students loved, but also presented the intensity level they craved? He wanted to figure out a way to make his students train like athletes, but dance like pop stars. As he began choreographing his own routines, he looked for places in the combos where he could build and elevate traditional dance moves into a plyometric movement. He would take a simple side to side tap and build it into a hurdler jump. He would take a grapevine, and button the end with a pencil jump. By weaving these plyometric movements into familiar dance steps, the calorie burn was suddenly increasing and students were working up a major sweat. And thus, PlyoJam was born.

Students did not dread these plyometric movements, but rather embraced and welcomed them as a part of the routines and a way to shred calories and sculpt their bodies more effectively. The addition of plyometric movements to follow along dance routines continues to be an ingenious way to allow students to continue experiencing their love of dance, while achieving the level of workout they desire.

Dance Fitness …. Cardio Made Fun!

A note from PlyoJam co-founder Stacey Beaman. I want to take a minute and share my story of how dance fitness, and PlyoJam in particular, revived my level of fitness and helped me stick to a cardio workout that I actually enjoy. But first, let’s go back to a younger Stacey. In my teenage years I was highly involved in sports and never had to think about how I would fit in my exercise. Drills, running and swimming, were just naturally built into my rigorous practice and game schedule and I was fit as a fiddle. I never even thought about “working out.”

In my twenties I became a bit more aware of weight gain and the need to exercise to stay in shape. However, it was pretty easy for me to maintain my fitness level by playing recreational volleyball, and on off days going to the gym and spending hours on elliptical machines and treadmills. At that time I knew nothing about dance fitness. The volleyball was fun, but those cardio machines were a major snooze fest! It was so boring, which of course lead to the frequency of my trips to the gym becoming less and less.

As I made my way into my thirties, I had given up rec volleyball and I could not stomach the thought of going to the gym. It was at that time I took my first cardio dance fitness class and realized that dance fitness might just be the thing that could help me attain a desired level of fitness once again. I needed to get back into shape! But as it does for so many people, life got in the way. Several challenging life events led to forty pounds gained, dance fitness was forgotten, and I was left out of shape and miserable.

Little did I know what was right around the corner. Jason Layden, creator of the PlyoJam format, was a friendly acquaintance of mine. When I attended his birthday party in June 2014 he asked me what I was doing for the summer. I was a school teacher at the time, and I had just been released for summer break. Even more exciting was the fact that I had a sabbatical planned and in the Fall I was going to Europe for five months. I had the whole summer to plan for my trip and work on my fitness. Jason invited me to his dance fitness class and it sparked my memory of the one dance fitness class I had taken years earlier and how much I loved the idea of dancing to stay in shape.

I decided to attend Jason’s dance fitness class, something called PlyoJam, and even though I was terribly out of shape and feeling a bit chagrined over my poor condition, I was hooked! I had no idea how fun a dance fitness class like PlyoJam could be. And PlyoJam was so much more special and amazing than that other dance fitness class I had taken years earlier. I felt like a kid in a candy store and was soon obsessed. I quickly saw that dance fitness could truly be the answer to my cardio needs and weight loss prayers!

I adopted the PlyoJam lifestyle and have never, ever looked back. I knocked off fifty pounds, became highly involved with the brand and the format, and am now COO and co-founder of this dance fitness brand that I adore so much. And I can say from personal experience that dance fitness is truly a way to get in fantastic shape while actually having fun! I have lived and breathed it, and I am thrilled to see dance fitness, and PlyoJam, changing lives as it has changed mine.

7 Best Exercises to Tone Your Booty

The holidays have arrived and that means parties, treats and hitting the dance floor at your office Christmas Party! Why not tone up that booty while dancing with your office mate Carol! Dancing can be an excellent way to tone your legs and a$$ when you add plyometrics, or jump training. So turn on your favorite tunes (I’m digging all things Jason Derulo right now), grab a bottle of bubbly and start practicing! By incorporating these seven plyometric inspired dance moves into your night at the club, you will tone your booty, elevate your heart rate, burn some calories, and be the life of the party. #winning

THIGHS JIGGLE NO MORE – This is a great move to work those inner things as you jump and pull your feet together in a tapping motion. Do 3 sets of 10.

THE BEND AND SNAP – Squat and touch the ground, and then lift off into a vertical jump. Always land with soft, bent knees. Do 3 sets of 10.

J. LO THAT ASS – The oldie, but goodie jump squat is always a crucial move to keep that booty tight. We recommend busting these out to “Ain’t Yo Mama.” 3 sets of 10.

QUADS FOR DAYS – Squat, touch the ground, and double hop to the opposite side and repeat. 3 sets of 10.

SVELTE SUMO – Start in a sumo squat, touch the ground, and explode vertically. Always land with soft, bent knees. 3 sets of 10.

BURPEE TWERK – Spice up the O.G. burpee with a triple twerk. You will tone your entire core, plus plump that bump. 3 sets of 10

LUNGE THAT THROWS SHADE – Add a twist to your lunge by lifting that butt, combined with an “I’m too cute” hop to increase heart rate.

7 Reasons Dance Fitness is the BEST Way to Get Summer Ready

People are constantly talking about the almighty “summer body.” But EW, who wants to spend hours on a treadmill to attain that bod? Not us! Dance fitness, on the other hand, comes with some pretty sweet perks. Perks…plus a perky booty. What’s not to love?

Here are 7 reasons dance fitness is the BEST way to get summer ready!

1. A compliment from your dance instructor will make your whole day…nay, your entire WEEK!2. Those hip swivels are going to give you abs like a boss…making you bikini ready AND a strong candidate for Hula Hoop Champ 2016.

3. Your Dance Buds Will Become Your BFF’s…because frankly, no one else truly understands the joy of scoring the front row in class.

4. The utter satisfaction of nailing that combo in the new routine leaves you feeling like a true rockstar…and Linda goes home feeling like JLo.

5. Body rolls…’nuff said.

6. Cuz when there are guys in class, they are REALLLLLLY fun to watch.

7. Not only will you be ready for da club with all that twerking, but you no longer have to squeeze into those horrific Spanx! Score!

A Palisade Mom’s Journey Back to Health

Pacific Palisades resident Kate Burke was always an active person. She loved dancing, playing soccer, running and teaching aerobics in her twenties. She never worried about her weight. After getting married and having her first child, Kate was able to lose the forty pounds of baby weight she had gained throughout her pregnancy. However, with the birth of child number two, those forty pounds returned and, this time, stayed. Between managing two young children, a dog, working and running a household, exercising was no longer a priority. Kate was stuck in a rut and needed to find a way out.

When Kate moved to Pacific Palisades a little over two years ago, she decided it was time to lose the weight and get back into shape. Knowing that Kate was a lover of fun music and dance, her friend recommended a dance fitness class called PlyoJam. For Kate, it was love at first dance! She loved the routines, the instructor, the energy in the room and the way the class made her feel. She began going on a regular basis and PlyoJam quickly became an integral part of her journey back to health. PlyoJam is a class that leaves you breathless, sweaty and full of energy. It is the perfect blend of dancing and intensity that is needed to deliver results. Kate has now been attending PlyoJam for over two years and has lost the stubborn forty pounds for good.

In addition to this incredible victory, Kate decided to take her PlyoJam journey a step further and become a certified PlyoJam instructor. Kate now teaches PlyoJam classes twice a week in the Palisades at Gerry Blanck’s Martial Arts Studio on Alma Real Drive. For Kate, being able to share her love of PlyoJam with others is one of the most rewarding things in the world.

To find a class with Kate, visit the PlyoJam website HERE. To learn how to become a certified PlyoJam instructor click HERE.
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GAINING CONFIDENCE WITH PLYOJAM

This routine to the song Confident, by Demi Lovato, is one of my favorite routines right now. It’s hot, sexy, fun and CHALLENGING, which completely encompasses what a PlyoJam class is all about. Also, it really does leave you feeling confident. Those snaps are on point. Notice how I add my quintessential Britney Spears flair, but also incorporate the athleticism of jump training throughout the routine. Have fun with this one, and prepare to sweat!

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THE STORY BEHIND PLYOJAM

Get up close and personal with the creator of PlyoJam, Jason Layden.

Setting Realistic Goals (and when it’s time to buy a new dress!)

Written by Stacey Beaman, As told by Jason Layden

I hear it all too often. “I need to lose twenty pounds by next month.” The moment I hear this, I can’t help but cringe because I know this person, although well intentioned, is setting himself or herself up for failure. It drives me crazy, and it DOES NOT work. So today I want to tell you to STOP torturing yourself with these crazy and unattainable goals. STOP setting yourself up for failure. Whatever method you would have to use to lose twenty pounds by next month is certainly not going to be a healthy, realistic lifestyle change that you can maintain, and it will likely end up in weight gain. Which will then leave you sitting on the couch binging on powdered donuts while skipping the very event you wanted to lose twenty pounds to attend. I know…I’ve been there….we all have. So how about you wipe that sugar off your chin (I see you!) and let’s talk about setting realistic goals that will leave you feeling accomplished and proud.

WEIGHT LOSS – 1 pound per week

Seriously guys, you need to pace yourself here. You most likely didn’t gain that fifty pounds in two months, and you aren’t going to lose it in two months. Don’t rush it. I mean, Rome wasn’t built in a day, right? If it were, it would’ve looked like Detroit! (Sorry Michigan peeps) A realistic goal is to lose one pound per week. If you have fifty pounds to lose, you may need an entire year to reach your goal. I know that seems like a long time, but don’t let that throw you into a panic. That year is going to go by one way or another, and we all know time flies, so how about you make each day, each week, each month of that year count, and by next swimsuit season you’ll be feeling light, airy and accomplished. And, most importantly, if you lose approximately a pound per week, multiple studies show that you are likely to MAINTAIN that weight loss. This is key. You don’t want to put in the work just to gain it all back. So remember, slow and steady wins the race. Aim for one pound per week.

EXERCISE – Ease in!

How many times have you decided it was time to lose weight so you hopped on the computer and bought the next available Groupon for an eight week daily boot camp. This is probably not a good idea. I can’t stress enough how important it is to take it slow, especially when you haven’t worked out in a while. There are so many options out there to get in shape! I want to try them all. I consider myself to be fit (okay, REALLY fit), but even I can’t just jump into a new exercise program without taking it slow. I recently took a pilates class and I was sore for days! A new program means you are utilizing different muscles, so regardless of your fitness level, you WILL feel it in the morning. Ease yourself into a new workout. Give your body recovery time. Be sure to treat your body with care as you embark on new fitness adventures, because you definitely don’t want to burn yourself out and give up.

CLOTHING – Buy a new dress!

Still hanging on to that ten-year-old dress because you are bound and determined to fit into it again some day? STOP. Get rid of it. It’s most likely out of style, anyway. Nothing feels better than celebrating your weight loss milestones than buying a new size shirt or a dress style that you once felt uncomfortable wearing. Ok, maybe hang on to ONE pair of your “thin” jeans, just to use as a point of reference, but otherwise CLEAR THAT CLOSET! Make way for celebratory shopping sprees!

CELEBRATE – Treat yo self!

Speaking of celebratory shopping sprees, focus on CELEBRATING! Instead of stressing over those fifty pounds that will take forever to lose, focus on smaller, short term goals. Make yourself a celebration chart with rewards! When you reach ten pounds lost, treat yourself to a massage! When you accomplish a twenty pound weight loss, buy a new purse! When you reach thirty pounds, have a girls day at the spa! I know these rewards cost money, but you are WORTH it! Find things that work for your time constraints and budget, and as they say in Parks and Rec, TREAT YO SELF! It is important to keep your eye on the end goal, but it’s also imperative that you celebrate the accomplishments along the way.
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Delicious & Healthy Quinoa Tabouleh

I think by now we all know that a fit, healthy body does not solely depend on exercise. And, while we are always encouraging you to dance, dance, dance, we also want to share some nutritional tips and recipes to help keep your heart healthy and your body shapely. We’ll try to share a new recipe at least once a month! One of our favorite things to make and keep in the fridge is Quinoa Tabouleh. Quinoa is an excellent source of protein, and this dish is loaded with veggies and bursting with flavor. Make a batch of this on Sunday, and munch on it all week.

Here’s What You Will Need:

1 Cup Quinoa
2 Cups Water (or to punch up the flavor use organic vegetable broth)
1 Bunch Parsley – chopped
3 Green Onions – sliced into thin scallions
3 Medium Tomatoes – small dice
5 Small Persian Cucumbers – sliced length wise and then chopped into 1/4″ half moons (see photo below)
1/2 Medium Red Onion – medium dice
3 Cloves of Garlic – finely minced
Olive Oil (approx. 1/4 cup, but I just toss it on to taste)
Salt and Pepper to taste
Juice of a Medium Lemon (watch those seeds)

**Get creative and add a bit of mint, perhaps some diced watermelon, diced red and yellow bell peppers, or even some feta cheese! However, the recipe above is bursting with flavor as is!**

1. Step one is IMPORTANT!! Dry toast the quinoa in a sauce pan before adding any liquid. Stirring constantly, the quinoa will brown up a bit and smell almost like nutty popcorn! Do this for 4 to 5 minutes.

2. Add your water or vegetable broth to the quinoa and bring to a boil. After it’s boiling, reduce to a simmer. Leave it uncovered and simmering until all liquid is gone. Set aside to cool.

3. In a large bowl toss together your parsley, scallions, tomatoes, cucumbers, red onion, garlic, olive oil, salt and pepper, and lemon juice. (and anything else you’ve decided to add)

4. Add your room temperature quinoa and mix together! SERVE!!!

This is a beautiful dish, bursting with flavor! And it’s quite lovely, aesthetically speaking! We hope you enjoy!

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When Losing Turns Into A Gain

I met Stacey Beaman one day at a pool party and we immediately connected. I knew I had a dancer in the making when our shoulders bobbed simultaneously while “Turn Down For What” played in the background. This is the story of Stacey’s journey to a happy healthier self. And yes, a kick ass dancer!!

In early 2014, Stacey had reached her highest weight. She went to the doctor and learned she had reached pre-diabetic levels and had high blood pressure.

This scared her and she realized she needed to make changes. Stacey no longer wanted to live this way, in a body that made her feel trapped. She wanted to set herself free. Goodbye donuts, hello rice cakes

Stacey started taking PlyoJam classes in June 2014. SHOCKER….it was HARD!! Here is a photo of Stacey after her first class, exhausted, sweaty and unsure how she was going to continue.

She was sore every day for weeks and weeks. I mean, hobbling around as if she was 95. If it wasn’t for her adorable puppy, Maggie, keeping her company during her daily Epsom salt soak sessions, she may have not been able to persevere.

Forty classes in eight weeks, and twenty-five pounds lost, Stacey was starting to feel amazing.

Part of Stacey’s journey to better health and self love was her four month trip to Europe, where she visited nine countries and 18 cities.

Aside from walking everywhere in Europe, Stacey managed to continue her weight loss by finding dance fitness classes in almost every city she visited! She felt like she was cheating on me and PlyoJam, but it had to be done. It didn’t hurt that she found hot spaniards to dance with, CHEATER!!!!!

When Stacey returned to the states, she hit the dance floor hard, dropping another 35 pounds in five months.

Feeling confident and amazing, Stacey began filming videos for PlyoJam AND even teaching her own class! 5th Harmony has nothing on these gals.

PlyoJam was chosen as a featured workout for a SELF Magazine event in NYC in June 2015. Seventy pounds down and kicking ass, Stacey had the privilege of going to NY and representing PlyoJam. She may have felt lucky, but in fact, the privilege was all mine.

Stacey’s journey was all about weight LOSS, but for me it was a GAIN! Oh, and she has learned that every once in a while it’s ok to splurge on a donut!