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CrossFit. Bodybuilding. Marathon running. Zumba. Yoga. Orange Theory Fitness. Local team sports. These are just the tip of the iceberg representing some of the hottest fitness trends that have emerged in recent years.
The world of fitness is an infinite landscape with endless possibilities of combinations of activities to choose from. So, how do you figure out which magical combination will work best for you and your goals?
The temperatures are rising as we draw closer to spring after a long winter and I know many of you will want to begin heating up your fitness program. Depending on how hot your motivation is (on a scale of 1 to 10) and how hot you’d like your body to be, here are three sample situations to help you pinpoint what kind of workout program it is going to take to achieve the results you’re looking for.
LUKEWARM MOTIVATION (5-7 out of 10)
man doing push up
Photo by Boxed Water Is Better on Unsplashour goal: to improve/maintain basic health markers, look decent naked and feel the benefits of exercise.
What to do: anything you enjoy. Just do something, and make it consistent.
How often: 30- to 60-minute sessions three times per week (minimum).
Impact on your diet: minimal change required.
Honesty is the best policy. Don’t pretend you’re a world class athlete, and a 10 out of 10, if you’re really not. In this program, as long as you do something, you’ll probably achieve your goal. The key here is to find activities that you genuinely enjoy. If you hate the gym, don’t go. If you hate yoga, don’t go. Do what you like and start to change your habits. The only rule is that you MUST plan to do something active at least three times per week. Keep in mind that this program will produce the least noticeable/measurable results, but it also requires the least effort to maintain.
WARM MOTIVATION (8-9 out of 10)
Your goal: to burn fat, get toned and look pretty good naked.
What to do: a variety of activities, but with emphasis on weight training.
How often: 45- to 60-minute sessions four to five times per week
Impact on your diet: moderate change required.
If you’re an 8 out of 10, to me, that means that you’re ready to sacrifice some parts of your life in order to reach the goal, and you’re not allergic to hard work. Key focal points for you include working out four to five times per week at high intensity/exertion – primarily in the gym with weights. In order to take it to this level, start researching and educating yourself on what you need to do to reach this goal. This could be through reading books, searching online, talking to friends who already have fitness success or, of course, hiring a professional.
And you’ll need to start paying attention to your diet. Sorry, there’s just no way around that. Now, which diet is best for you is a question for another issue. But you’ll want to start making changes, tracking your diet (I use the free app MyFitnessPal), and seeking professional guidance either through written materials or in person. You will not achieve your goal at this point without dietary changes, PERIOD.
HOT MOTIVATION (10-11 out of 10)
Shirtless man lifting dumbbell
Photo by Anastase Maragos on UnsplashYour goal: Whatever it takes to look and feel my best.
What to do: Exclusively weight training with some cardio.
How often: 60-minute sessions (or longer) five to six times per week.
Impact on your diet: Maximum change and discipline required.
If you are truly a 10 or 11 out of 10 and are really ready do whatever it takes to reach your fitness goals, you wont even flinch when the hard-ass trainer barks “it doesn’t matter whether you like it or not; enjoyment is irrelevant.” So don’t necessarily expect to like the program if you fall in this category. You don’t have to love the gym, but you will love the results if you stick with it. Weight training is simply one of the most efficient ways to change your look, fast and completely. So suck it up, princess. We’ll see you in the weight room.
Remember, the difficulty and expectations of your fitness program all depend on your goals. Figure out what you want, and how badly you want it, first; and then crank the heat up on your program accordingly.
Michael Feinstein will commemorate Judy Garland’s life on March 20 at Scottsdale Center for the Performing Arts.
Musical icon Michael Feinstein is coming to Scottsdale, Arizona on Sunday, March 20, 2022. His smooth voice and playlist of American standards will soothe audiences of all ages in this special live performance. Feinstein is known for having worked with George and Ira Gershwin, two of the most prolific songwriters in history.
His appearance in Scottsdale will pay tribute to another of entertainment's most iconic voices: Judy Garland. The actress and singer would have celebrated her 100th birthday this year. Her music still lives on in the hearts of millions.
Concert is Executive Produced by Liza Minnelli
Audiences are invited to join a nostalgic and spectacular musical exploration of Garland’s illustrious career. Executive produced by Liza Minnelli, this performance will be packed with special surprise moments as Feinstein honors Garland’s unparalleled talent and charisma.
This brand-new multimedia show features big screen film clips, never-before-seen photos, rare audio recordings, great music and good humor. Feinstein will lead you on a historical journey through Garland’s amazing life, telling stories he learned from Minnelli — Garland’s daughter — and from the legend’s close friends.
Audiences will be treated to recently discovered and previously unheard musical arrangements while gaining rare insight into the enduring Garland mystique.
“We couldn’t pass up the opportunity to celebrate the iconic Judy Garland on her 100th birthday, especially knowing the authenticity and love that went into this project with her daughter Liza Minnelli as the executive producer,” said Abbey Messmer, programming director at the center. “With the Ambassador of the American Songbook leading this journey, it’s certain that we’ll feel Judy’s spirit when we hear songs like ‘Get Happy’ and ‘Come Rain or Come Shine.’”
Photo courtesy of Michael Feinstein.
The Great American Songbook
Feinstein has built a dazzling career over the last three decades, bringing the music of the Great American Songbook to the world. From his multi-platinum-selling recordings that have earned him five Grammy nominations to his Emmy-nominated PBS television specials, his acclaimed NPR series and concerts spanning the globe.
Feinstein's New Album to Feature Music Icons
His live performances, film and television appearances, and 35 albums — including the upcoming release of “Gershwin Country,” featuring duets with country superstars like Dolly Parton, Brad Paisley, Vince Gill, Lyle Lovett, Alison Krauss and more — have made Feinstein an all-star force in American music.
Valley audience members can join Feinstein for this celebration of Judy Garland at Scottsdale Center for the Performing Arts, 7380 E. 2nd St., Scottsdale, Arizona. There will be two concerts at 3 pm and 7 pm on Sunday, March 20, 2022. Tickets start at $79. For information click here or visit or call 480-499-TKTS (8587).
All guests age 12 and older must provide a negative COVID-19 PCR test, taken within 72 hours of the performance date, along with photo ID, to attend performances. As an alternative, guests may provide proof of full vaccination. Masks are highly encouraged to protect artists, staff and patrons. For full health and safety protocols click here.
The worlds of Facebook, Instagram, Snapchat, and other social media platforms have completely revolutionized the fitness industry. Social media has, seemingly overnight, transformed virtually every facet of how we do business in fitness. It has forever changed information access, coaching, marketing, group accountability, perceptions of ideal physiques, trends and so on.
Love it or hate it, it seems as though social media is here to stay. So, I’ve put together my Trainer Tia’s Do’s and Don’ts when it comes to combining your favorite social media platform with your fitness journey.
Do vet the accounts you follow.
Social media can be a vast resource for knowledge, motivation and accountability. These are the three biggest things that most people want from a trainer or other fitness guide. If you find the right accounts to follow (easier said than done), you can get all three of these things for free! So, how does one find the right accounts to follow? Here are some pointers on what to avoid that will help you make that determination.
First, avoid profiles trying to sell things or recruit people to sell things (read: pyramid scheme). If they are constantly giving “shoutouts,” referrals, discount codes and tags, they are probably not in it for you – this kind of user is posting to promote themselves. Be wary taking advice from people who don’t want to really help you, in the end.
Photo by Karsten Winegeart on Unsplash
Also, avoid putting a lot of stock in profiles that don’t reflect your values (i.e. if you’re a vegan bodybuilder, I’d advise against following the bodybuilders who worship the animal protein part of their process). This is different for everyone, so you’ll know when you see it. Just know it’s OK to hit unfollow.
Last, but not least, avoid thirst traps (unless you’re into that kind of thing, of course). If someone looks amazing but fails to accurately relay the details of their workout program, goals, or progress, just realize that they’re best classified as eye candy and not a fitness authority. And that’s OK too.
Don’t overwhelm your followers with nudes parading around as “progress pics.”
Let’s be real, there’s already enough of that out there. Tasteful displays of physiques are one thing, but when 80 percent of your pictures are in the same booty-popped pose with way too much skin, you’re probably not taking “progress pics” anymore.
Do ask for advice and help from your favorite fitness guides.
Again, this information is free and can go a long way. Let your favorite accounts know what you’d like to see or learn and I can almost guarantee that, if they care about their reputations, they’ll answer your questions. Give it a shot. You’re not the only one who wants to know that particular answer, I promise you.
Don’t be fooled by fool’s gold.
Meaning, don’t feel compelled to try that “amazing new ab shredder guaranteed to give you a six pack in six days” … it’s not going to work. Tag your trainer friend on the post or ask your trainer if that movement or program actually works. More than likely, it’s just another sensational marketing ploy that doesn’t actually transform your body. Remember, the old school basic movements have been around for thousands of years for a reason: because they work! This new fad, diet, juice/shake, program that looks seem too good to be true – is most likely a waste of your time. Instead, find profiles that relay the realistic amount of hard work and dedication that it takes to have an ideal physique. Remember, results take time!
Blue Facebook Thumb Up
Photo by Jackson So on Unsplash
Do participate!
Like that picture. Tag your fitness friends on something that you like. Post your story with courage and belief in yourself. With the new algorithms in social media, this will result you seeing more of what you like in your feed. It’s not like you have a finite number of “likes” that you can give out. Be liberal with your liking, it lets the platform know what you’d like to see more of. Don’t be afraid to put yourself out there and engage with the users you admire or the content you are interested in.
Don’t compare yourself to those heavily edited photos of perfection.
I write about this frequently because it’s so prevalent. Remember, Photoshop is an incredible editing tool that can completely alter a physique, before/after comparisons, adjust lighting, draw in shadows/cuts, slim a waist, enlarge a bicep, and much more. Many photos you see on social media are not real. Please remember this when you’re comparing yourself to anything you scroll past!
Social media has become a huge part of our daily lives, and it certainly has its own decorum. Hopefully, these Do’s and Don’ts give you a taste of how a professional sees fitness and social media working (and not working) together. In the end, though, it’s your journey so customize as you see fit.