Shaun T's Pride guide to physical and mental fitness

Long before fitness influencers pervaded social media feeds, Shaun T was a staple of living rooms across the country with home-workout programs like Hip Hop Abs, T25, and Insanity on DVD. The trainer was there to guide viewers to fitter bodies with explosive push-ups, endless burpees, and lots of sweat pouring.

Shaun TCourtesy Shaun T

Today, Shaun T remains at the top of the fitness game by stressing not just exterior transformation; he’s long been a believer that true health starts from within. For him, mental and physical health aren’t separate journeys. They’re one and the same.

Now Shaun T is gearing up to launch the second season of his podcast T Is for Transformation, where he digs deep into what it really means to evolve. It’s not just about reps and routines — it’s about resilience, healing, and showing up mentally, emotionally, and spiritually. Because, as Shaun T tells it, a grounded mind can push a person farther than any gym session ever could.

Ahead, Shaun T drops some real gems on how queer folks can approach summer with a healthier mindset — one rooted in confidence, not comparison. He also shares how being a husband and father has changed his wellness journey.

Shaun TCourtesy Shaun T

What’s a “summer body” myth you think the queer community needs to finally bury?
The biggest myth is that just because someone’s ripped, that automatically makes them desirable. My husband Scott and I could be walking on the beach, and I’d be checking out the thickest person around. Scott? He likes a man with muscles. But here’s the truth: I don’t judge people for not looking like me. I actually judge people for trying to be something they’re not confident in. Confidence looks better than any six-pack ever will. A lot of people with the so-called perfect body are still deeply unhappy. Not everyone wants to be ripped, and not everyone should be. I want you to be healthy — and that starts with feeling confident in who you are.

How do you separate fitness from performative queerness — especially in a culture that often equates “hotness” with worth?
You’ve got to find a balance that works for you. If your fitness journey starts feeling like a second job — like you’re constantly trying to look like someone else or maintain a look to keep someone interested — that’s a red flag. That’s not sustainable or healthy. People are way more attracted to confidence than they are to muscles. So just show up, eat healthy, move your body, and most importantly, be you.

Shaun TTOM IVICEVIC

What’s one toxic gym culture norm that you wish more queer people would stop accepting as normal?
That no one talks to each other! Listen, when I go to the gym, I live my best life. Even at new gyms, I say hi to people, cheer them on. I love seeing people grinding and pushing through. We need more of that energy. Yes, sometimes you want your headphones on and to stay in your zone — I get that. But y’all are already cruising, so you might as well say what’s up! I’ll compliment men and women if I see them killing it. Sometimes people look at me weird — until they realize who I am. My challenge to y’all: Say something to three people at your gym. Open up the vibe. Not everyone’s trying to hook up with you, and you shouldn’t be trying to hook up with everyone either. Stop being fast!

What’s your definition of a fit queer life — not body-wise, but soul-wise?
Conquer your mind, transform your life. Mental fitness is the leader of all fitness.

Shaun TIAN SPANIER

What is something that your husband taught you, and vice versa?
My husband has taught me to calm down. We are polar opposites. When I first met him, and this is no shade to people who are like him, but he was in Levi[’s] jeans that was ripped up, wearing ASICS and cardigans, you know. [Laughs] He’s like, I don’t care what I look like. So I was able to teach him how to spend money, and even though he was a model, he just didn’t have really high self-esteem. He would say how he wasn’t sexy or hot, so I stepped in and felt we needed to change that. So I was able to bring my craziness and my like vivacious and like zero-fucks attitude to our relationship with him. He was able to calm me down because when I met him, I was still in my trauma state. Just by him being himself, being really patient, being an incredible listener…I became even better because of him. I definitely feel like it’s about listening and learning and responding to what it is that’s going to be better for you.

When did you first feel safe in love with your husband — and how did your body respond to that emotional shift?
I fell in love with him in seconds — I met him on a street corner on an app called Manhunt. It was a hookup. Then I felt feelings for him, and I found out two weeks later it was the same on his end too. I was like, there’s no way this person’s not going to be in my life. There’s definitely been 15 years of growth. We’ve never had that moment of us not being together. We’re a team, and he’s my best friend.

Shaun T (right) and husband Scott BlokkerCourtesy Shaun T

Was there a hard moment or potential argument that actually brought you closer?
He was in a closet for so long. He’s a professional soccer player who used to date girls because it was cool — he wasn’t out to his family or his job, so he kind of trained his brain to have conversations in his head to fix things before they happen: I’m going to do my thing over here, but I’m going to make sure no one knows I’m over doing this over here. I’m like, “You’re making decisions and having these conversations in your head, and you’re not including me. And then you get really upset when I tell you you’re not communicating.” ... The argument actually helped me be even more compassionate. I like seeing him every day, but I didn’t acknowledge the growth that he had.

What’s one nonnegotiable that keeps your marriage strong, even on the hardest days?
We don’t keep secrets –if anyone keeps a secret, it’s bad because we just have prided ourselves on our complete foundation, even with our children. Like, they can tell us anything.

Shaun T (far right) with husband Scott Blokker and their two childrenCourtesy Shaun T

“The biggest barrier to becoming successful is sometimes you” is something you said on your platform. Is there a barrier that you’re still working through?
I didn’t know my father — I left my house at 14, so I’m just trying to make sure I don’t overcompensate for the lack of what I had. I’m very intentional about how I talk to my kids. Not smothering them but loving them. I had a really, really, really rough childhood — it’s a part of who I am, and I need to learn how to maneuver the triggers that come up. Yesterday, even in therapy, I had to do, like, some exercise that made me work around the thought processes that I was having that were negative thoughts and bring my past life and experience into how I want to respond to an emotion where they’re not experiencing the same thing that I was experiencing. I just want to be a really great dad.

Is there one soft skill you’re teaching your kids that you wish you learned as a child?
I always let my kids know they can cry as long as they ask themselves why — I want them to process what emotion they are associating with their tears. I want them to have very high emotional intelligence, and I believe it’s happening because we’re letting them express themselves.

This article is part of the Out May/June "Pride" issue, which hits newsstands May 27. Support queer media and subscribe— or download the issue through Apple News, Zinio, Nook, or PressReader starting May 15.