When you're 100 years old, competing in an international sporting event is pretty impressive, so Ruth Frith's story is nothing short of incredible -- she recently broke a world record at the World Masters Games in Sydney. The spry centenarian from Brisbane, Australia, broke the world shot-putting record with her 13 feet, 4.2-inch throw and earned herself a gold medal in the process. Frith fully expected to win in her category -- she was, after all, the only woman competing in the over-100 class for that event -- but few expected her performance to rival that of athletes a quarter of her age. One thing is certain -- she's brought a whole new meaning to the phrase, "my grandma can throw better than that!"

So what's her secret? Frith doesn't drink or smoke, and she works out five days a week -- she can bench press as much as 75 pounds. But she's the first to admit that she isn't really much of a health nut. "Don't eat vegetables, because I never eat vegetables," she told The Australian. "I know people that like diets that will scream at me, (but) don't eat vegetables. I never have."

Still, she must be doing something right.

Want to live to be 100? Here's what you've gotta do.

Photo: Howard Wise

Playing sports and hitting the gym can be totally separate activities, but it doesn't have to be that way. Whether you're just starting out with a new sport or have been hitting the field since your school days -- you'll go further and faster if your gym routine compliments your inner athlete.

"You'll feel more body confident, prevent injuries, and improve your overall athletic performance if you use sports-specific resistance training two to three days a week in addition to regular workouts," says Tom Williams, former U.S. Olympic swimmer and owner of Burn Fitness health club in Santa Monica, Calif.

Here, Williams offers simple training tweaks for four of the most common hobbies and fit pastimes: Swimming, running, cycling and playing golf or tennis. After two to four weeks of incorporating these specific moves into your regimen and practicing your sport, you'll have a stronger core, a leaner lower body, faster reflexes and the ability to play better with more stamina.

Swimming
Swim a minimum of twice a week, but train not only with your favorite stroke (free-style, for instance), alternate it with other strokes, including a backstroke and the butterfly because each specific movement really zeroes in on different muscle groups and works your body in new ways.

Moves: Yoga side planks, ab crunches and push-ups also boost your swimming muscles and core strength. Williams recommends using a resistance band or dumbbells to strengthen the muscles all around your upper and outer back. In addition to a gym lat pull-down machine or a chest bench press, stand upright and tie a tube or band handle around a bed post or use dumbbells to row back with arms straight until hands reach hips. Return arms to full extension and repeat 10 times.

If you have kids, you know all about the nature versus nurture debate. Some parents are paying to find out if their babies have all the right genetic stuff of an athlete. So what do you think? Were you born to be an athlete? Or did practice and hard work make you skilled at your favorite sports?

There's no doubt that certain body types have advantages in certain activities. Height is practically a requirement for elite basketball players, serious runners tend to be long and lean and would Nastia Liukin have been able to flip so elegantly if she were 5'9'" and heavyset? There are three extremes for body types:

• Endomorphs are pear-shaped with wide hips and shoulders.
  
• Mesomorphs have broad shoulders and narrow hips.
  
• Ectomorphs are tall and thin with a narrow body.
  

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Sasha Cohen turned to yoga when she retired from competitive skating after the 2006 Olympics, mainly because her mother had begun practicing and found that it really relieved the pain in her shoulder and back. Now, not only does the figure skater love yoga for the way it makes her feel, but it also has given her something she might not have ever found elsewhere -- another chance at Olympic glory.

Cohen practices four or five times a week, and has really benefited in terms of strength. Although she was already very flexible, and had strong legs from skating, her upper body and core were somewhat weak. Not any more. Plus, she's finding that she has more balance (which, you know, is kind of important in figure skating). She said, "The best thing about yoga -- as opposed to the gym or weights -- is that you have to use your own body, and it makes you really aware of all the connections and how to balance yourself."

The petite skater is rethinking her retirement. Because yoga has helped her gain strength -- she's stronger than she's ever been -- she's considering trying out for the 2010 Vancouver Olympics. "I am training right now to see if I can get back to the place I want to be. I just don't want to rush my decision."

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If you're training for a race, chances are you have some sort of game plan. Unless you're like me, of course -- I read the game plan, take it into account, and then do something that suits me better. Perhaps that's why I'm not competing for top spots in most races.

Still, whether you follow a training plan closely or do your own thing, it's important that you find a way to train that allows you to improve, yet avoid injuries. And who better to learn from than a man who is still running some of his best times at the age of 52?

Tom Ryan, 52, completed a 5K in just over 16 minutes last year. By running smarter, not longer, he's remained injury free, and he shared his tips with Active.com. Check out the gallery for a few tips on how to have a perfect week of training, and see the full article for specifics on training for your chosen distance.

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NFL star Tom Brady and his leading lady, supermodel Gisele Bundchen, have made it official -- the unbelievably attractive couple is engaged to be married. Brady proposed aboard a private jet on Christmas Eve, accompanied by four dozen white roses, champagne and Bundchen's parents who were visiting from Brazil. Could they be any cuter?

Here at That's Fit, we're fans of both Tom and Gisele already -- they're both so fit and healthy (and dreamy, of course). While Brady's athletic prowess is well-documented -- he is one of the best quarterbacks playing professional football, after all -- Bundchen's should be noted as well. She originally wanted to become a professional volleyball player in Brazil, and with her height and work ethic, she might've had a shot. You know, if the whole "highest earning supermodel" thing hadn't gotten in the way.

Now, I'm not normally one to push a couple to have babies -- not by a long shot. However, I cannot wait to see how athletic their kids are going to be. I bet Gatorade, Nike and Oakley are already setting aside funds to scoop up Baby Bundchen-Brady's endorsement!

Update: The couple's families are denying the engagement. However, a spokesperson for Tom's team, the Patriots, says that while he doesn't think the engagement rumors are true, "Tom keeps his private life private." I'm still holding out hope for their genetically gifted offspring debuting soon!

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It's not just the cold weather that causes some of us to be a bit more sedentary during the winter months -- for some folks, it's the lack of goals. I have to admit -- I run a lot harder when I have a race coming up, but in most areas, there aren't many races going on this time of year.

Of course, not training as hard means I should eat less ... but that doesn't always happen. And that, my dears, is one reason why so many of us pack on pounds during the winter. However, Active.com has a list of 10 ways to manage your weight in the off-season.

For example, talking to a nutritionist can help you determine your energy needs during this slower time of year, and keeping a food diary will help you keep track of exactly how much you're eating. And, one of my favorite suggestions is to mix up your workout -- try a new class at the gym, take up your friend's offer of playing flag football or hit the (indoor) pool. You just might find a brand new love!

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When's the last time you slathered on the sunscreen before going for a long run, only to end up with it dripping and stinging your eyes, or proving less effective in the areas that really sweat? How about anti-friction products -- it's one thing if you have to reapply on your thighs, or your feet, but what if you really need it for the boob chafing? What are you supposed to do then?

Athletes of all levels run into problems like these, which is exactly why MISSION Product came to be. The entire line was created to meet the needs of athletes in all sports as well as any other active folks, containing vital nutrients and antioxidants, so you can focus on your performance rather than what to use on your skin.

A number of pro athletes are already on board with MISSION, including Carmelo Anthony (who loves the anti-friction cream), Gretchen Bleiler (who digs the Sweet Vanilla Lip Balmer -- and so do I), Mia Hamm (who uses the Daily Offense SPF 30 Stick to keep from getting burned), and Steve Nash (who's a fan of my other favorite product, the Foot Synergy Gel).

Check out the gallery to see a variety of products -- which one can you not possibly live without?

Professional and elite athletes rely on sports-med doctors to stay in the game. They don't wait for an injury to become so bad that they can't play -- they can't. Their jobs depend on it.

The rest of us might not be so quick to see a doctor when we feel a little pain -- we tend to rely on RICE (rest, ice, compression, and elevation), often focusing on the "rest" part more than anything else. And that might be totally fine, but some injuries require attention from someone whose medical credentials don't rely solely on their love of Grey's Anatomy.

Shape magazine has some great tips on how to treat some injuries at home as well as information on what kinds of injuries might require further medical attention. There's even a list of some of the most commonly treated injuries as well as suggestions for avoiding these injuries in the first place.

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Winters in Michigan were brutal when I was in high school, in part because I played volleyball (with the teeny, tiny spandex shorts) and our coach wouldn't let us leave the building without covering our bare legs. And trust me, when practice was over, I didn't want anything keeping me from leaving that gym as quickly as humanly possible, so pulling on sweats or warm ups over my shoes was nothing short of sheer torture.

Although, looking back, I have to admit that keeping us from freezing our bums off was probably a good idea.

Anyway, I would have been very happy to have a GoGirlWrapperz skirt to cover my legs -- quickly and stylishly. There are ankle-length options in a variety of colors made from anti-static microfleece. And they're not just great for high schoolers -- they're perfect for adult gym girls, too.

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Even if you truly love working out, I'm going to bet that you don't love the muscle soreness that comes afterward. I mean, there's something kind of rewarding about a little soreness the next day, but the kind of pain that makes it hard to walk like a normal person? I'll pass on that, thanks.

I recently read about a product called The Stick on one of the running blogs I follow. It promises to "prevent and predict muscle injuries, dramatically improve strength, flexibility and endurance, rapidly prepare muscles for physical activity, disperse the effects of lactic acid following activity, and accelerate muscle recovery." I don't know about you, but those are all things I could use some help with.

Lots of professional sports teams use it, including the New York Knicks, Miami Dolphins, and Baltimore Orioles, but it can also be used by non-athletes who are just looking for the best way to massage and warm up muscles.

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Eight short years ago, Marion Jones was the pride of the US -- raking in medals at the Sydney Olympics. Then things fell apart when it was revealed that Jones took performance-enhancing drugs. She was stripped of her medals and was sentenced to time in prison for lying to federal prosecutors. In her first interview since her release, Jones spoke to Oprah about what really happened.

According to Jones, her former coach, Trevor Graham, gave her pills he described as flax seed oil. Jones, who took numerous substances such as vitamins and creatine, didn't question what he was giving her. Jones said she was instructed to put the tablet under her tongue for a while and then swallow it. Later, during the investigation, prosecutors showed Jones a vial of a designer steroid nicknamed "the clear." Jones now admits that she recognized it immediately as the substance her coach had given her. "I made the decision I was going to lie and try to cover it up," explained Jones. "I knew that all of my performances would be questioned."

There's a lesson for all athletes here. From the average Joe to the high school quarterback to elite athletes -- we're all responsible for what we put into our bodies. Supplements such as whey protein and creatine are frequently used by athletes. But even legal supplements shouldn't be used without knowledge and caution. Proper nutrition, consistent exercise, and appropriate training are your best bets for keeping your body in peak condition.

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Dakota Fanning has gone from a cutie-patutie little girl to a seemingly grounded young lady, with every stage being caught on camera, making it easy to forget that she's also just a 14-year-old girl. And, just like many 14-year-old girls, Dakota is taking advantage of the extracurricular sports at her high school in Studio City, California.

She's used to everyone cheering for her films, but now, she's cheering on her football team as a Vikings cheerleader. And while I have no idea whether Dakota's cheer squad is super athletic and competitive or more into hair and nails, it's still great to see a young star taking advantage of school sports.

Of course, maybe she's just getting experience -- aren't we about due for another installment of Bring It On?

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It's been a busy week in the world of celebrity fitness. But then again, when is it not? You know you love to get the scoop on what workouts and diets are transforming the stars, and this is just the place to peek at all the hot bodies from the past week! Click on the famous faces above to see which ones are making headlines.

In order to be a superb athlete, we all know you need to work your butt off and practice as much as possible. You might be surprised, though, to know that in order to become the best, you actually need to do the opposite -- relaxation is the key to breaking records, according to this article from the New York Times.

That's not to say you should take to the couch for a few years and expect to win a gold medal at the next Olympics. Nope, finding a balance between training as hard as you can while not stressing too much about your performance makes all the difference, according to experts. "It's the paradox of athletics," says Rick DeMont, coach at the University of Arizona and a former Olympian. "Tension is slow, tension is inefficient. You need to be relaxed."

Still, telling someone to relax is one thing. Actually being able to relax when hundreds, thousands, or millions of people are counting on your win is quite another. Your thoughts?

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