That's Fit

If you've been training hard for an athletic competition and are finally only a few weeks away from the event, you may feel the urge to put in even longer training sessions. Resist this urge. Instead, start scaling back on the volume of work you do from now until the competition.

This process, typically referred to as tapering, can sometimes be a tricky thing to pull off properly. As a recent study in the Strength and Conditioning Journal points out, if you reduce your workout volume too soon you will decrease fitness, while working too hard close to competition compromises recovery and peak performance.

The results of the study show that the best approach is to reduce training volume over a two-week period by 50 percent to 75 percent, without changing the intensity level at which you you train or the number of days you work out. In sum, cut down on volume but not intensity by performing short, high-intensity workouts for the last two weeks leading up to the athletic event.

I just finished chatting with one of favorite friends who called to share some great news regarding his weight. Last month he stepped on the scale at a whopping 259 pounds. Not good news. That day though, he entered the "Biggest Loser" competition at his workplace, and he's lost about 20 pounds since. Great news!

Funny thing. He was telling me that some of his friends are now telling him how "worried" they are that he's losing so much weight. This dude is nowhere near anorexic. My gut reaction was, "where were these people and their vocal concern when you were creeping towards 300 pounds?" This guy is no more than six feet tall. He shouldn't be 259 pounds! He and I have talked weight loss in the past, but where were his other friends?

Anyway. I know it's taboo to tell a friend their weight is worrisome. But, isn't that what friends are for? Aren't we supposed to watch out for each other? Of course people need to choose good habits on their own, but a little heart to heart with your closest companion seems fair to me.

You know, I've never been all consumed with American Idol like lots of people. But I must admit I'll tune in here and there throughout the competition. It's decent entertainment, and I kind of think Simon Cowell is sexy. Nonetheless! I just tucked my healthy babies into bed and plopped down into mine with the old laptop to write about fitness with the television on here in my room.

American Idol is in the middle of their Idol Gives Back program, and they seem to be making a great case for helping children in the U.S. and abroad. Feeling fortunate that my two angels do not have to deal with any of the horrors some other children are suffering from.....I logged on to AmericanIdol.com and made a donation. Partly because of guilt, but mostly out of hope.

If you're a lucky parent like me or just someone who loves children, maybe you can call or log on and donate too. 1-877-IDOL-AID or AmericanIdol.com

I used to be a big fan of MTV's reality series The Real World and Road Rules, but as the years have gone by the cast members have stopped looking like me and started looking more like my nieces and nephews. And instead of relating to the things they do on screen, I now shake my head at the poor decisions of my own youthful years. I happened to catch a rerun of this season's Real World/Road Rules competition: The Gauntlet III finale.

I was shocked. The finale consisted of two teams -- the "Rookies" and the "Vets" -- competing in a rigorous relay of sorts. One team member, Eric, on the Vets team is significantly overweight and he had a hard time completing even the first leg of the competition. The next part of the competition connected all team members together while they ran between different challenges. Eric was struggling to keep up and was holding his team members back. One other team member was trying to encourage him while begging the others to slow their pace a bit. Another team member was trying to encourage Eric by giving him a little tough love. At this point, I thought things were positive and supportive, though the frustration of the other team members was evident. (And I can't say I blame them. There was a big chunk of change at stake.)

But then Eric was showing serious signs of exhaustion. Despite the pleas of one team member to stop, the rest of the team kept forging ahead. Finally, Eric collapsed. I thought for sure the other team members would realize the severity of his exhaustion and show some concern. But, other than the one team member, they didn't. Instead they seemed angry and were trying to figure out ways to continue. While it's a reality show and it's safe to assume footage was cut out to make things more dramatic, I was appalled. I didn't see the rest of the season so I don't know what led to this event -- maybe there were previous events that added to the team's frustration. Without knowing the full story, I'm willing to give the seemingly callous team members the benefit of the doubt. And, I'm sure that medical personnel (who did intervene at one point) were constantly nearby to verify that nobody was in serious danger. I sincerely hope that what was shown on screen wasn't the full story.

I'm amazed at how many people, upon learning that I don't eat meat or poultry, tell me that they tried to be a vegetarian, but it made them so tired, or gave them headaches, or they got sick of eating pasta, blah, blah, blah.

I can tell you why it didn't work for those people -- they did it wrong. I'm sure they had great intentions (whether it was for ethical or health reasons), but they didn't consume the nutrition their bodies desperately needed. As Fitz recently pointed out with a post on Tony Gonzalez, meat and dairy aren't necessary for peak athletic performance, but I will say from experience that it sometimes is a little tougher to get the right nutrition when you've restricted your diet. With a bit of research, though, athletes can be successful in their sport and at the dinner table.

Let me take a stab at what your inner monologue is saying after reading that title -- "Me? A triathlon? Ha! This Kristen girl is a nutter!"

Well, first of all, yes, I've done sprint triathlons, and I love them (check out the gallery below for proof). But, while I'm fit and I work hard, I'm definitely a regular gal, which is why I want to encourage you to consider taking part in a sprint triathlon this summer.

Sprint triathlons are fairly short -- the swim is between 1/4 and 1/2 mile (I've always done the 1/4 mile ones), the bike ride is between 10 and 20 miles, and the run is right around 3 miles. If you've been working out regularly and have decent cardio strength, I imagine you could complete each of these tasks separately. And, if that's the case, all you have to do is put them together!

It won't be the easiest thing you've ever done, but in my experience most of the participants are more interested in having a good time than in winning. so as long as you come with a good attitude, you'll be good to go. Are you intrigued? Want to learn more? Check out USA Triathlon for lots of information on the sport and Beginner Triathlete for tips on getting started. Or, drop me a question in the comments section. The season is starting soon, so start training now!

Jennie Garth, formerly known as Kelly Taylor on FOX's 90210 and current contestant on ABCs Dancing with the Stars, has whipped her body into tip-top shape with all her recent fancy footwork.

"I've lost weight and I'm looking great," she says.

She may not keep her slimmed-down figure for long, though, because she's pretty sure she'll have another baby.

Garth, wife of actor Peter Facinelli and mom to three young daughters, says she secretly looks forward to being pregnant again. Why? "So that she could eat and have ice cream," says her hubby.

Before she focuses on family, Garth, 35, must first finish her ballroom competition. It's down to five dancing couples. Could Garth win it all?

Curious to know how celebrities squeeze fitness into their daily lives? Want to know the secrets of the stars? Bi-weekly our That's Fit fitness expert Fitz sits down with the celebs we want to know more about, and digs out their great and not-so-great methods to staying healthy.

Picture the Hulk with dreads, and a giggly personality. That's Brad Johnson. Brad Johnson is the superhero character on Discovery Channels' Last One Standing. Funny thing is...he IS his character. The man who topples competitors with his mantra "I'm Brad", is straight out of a Marvel Comic. He is a 29 year old father of two from Oklahoma, and one of the most successful lightweight Strong Men in the United States. Don't let that confuse you though. Brad is massive, but his 236 pound body comprised of pure muscle falls under the 240 pound criteria for Strongman heavyweight status.

Discovery Channel thought it would be fun to grab three American athletes and three from the UK and pit them against each other in ancient competitions amidst third world tribes. The competitors live with the tribes, eat what they eat, and train for battle in these ancient games.The competitors travel to Kalapalo, Brazil (wrestling); Zulu, South Africa (stick fighting); Tarahumara, Mexico (endurance running); Mongolia (wrestling); Trobriand Islands (tribal cricket); Sumi, Nagaland (Akikiti kickboxing); Senegal (wrestling); Papua, New Guinea (canoe racing); Brazil (Kraha log racing); Peru (glacial challenge); Java (martial arts); and Vanuatu (canoe racing).

Brad and I spoke last week about his wild trip around the world. He's passionate about sports and fitness, a fierce competitor who is willing to talk himself through anything with his "I'm Brad" mantra, a dedicated family man, and also a lot of fun. I called him giggly, but that's probably not the way his competition perceives him. Lucky me, to simply be on the other end of a conversation hearing about his exciting adventures. The Last One Standing airs Thursdays at 8:00 pm on Discovery Channel.

Fitz: What does "I'm Brad" mean?

Brad: It's my way of saying "of course I can do this!". I'm Brad! When I say that, I live up to my own expectations of excellence. Brad can not be stopped.

Fitz: How did you get into Strong Man competitions?

Brad: I played sports as a kid, football, track, and power lifting. I still wanted to compete after high school was over, so I pursued power lifting. I did really well, and basically got bored with it. Strong Man looked more interesting, power lifting only consists of three basic lifts. It also was exciting to finally be challenged again.

Fitz: What was the transition like?

Brad: Awesome! The power lifting competitors were really cocky and annoying, but all of the Strong Man competitors were helpful and positive. It was strange! Instead of trying to screw with me, they were giving me pointers and cheering me on. I loved it!

Fitz: How did you get involved with Last One Standing?

Brad: Discovery was specifically looking for an American Strong Man competitor and the American Strong Man Federation recommended me as a good candidate. A couple of weeks later I was auditioning in New York. It consisted of a three hour miserable boot camp. I think they chose me because even after my legs locked up on me two hours and 45 minutes into it, I came back and finished the training. They must have thought I was psycho enough for the competition. It was brutal.

Fitz: And then what happened?

Brad: Within a few weeks, I was granted a passport (never been out of the U.S. before) and flew off to visit some of the wildest tribes in the third world. I was only supposed to be gone for eight to nine months, but Discovery thought it was going well. We ended up extending the show to 12 episodes which took 14 months to shoot. I'd come home for a week every few months.

Competition is good, but you should play sports because you love them and not just to win. But if you both love a sport and really want to win, is hard work all you need? No, depending on your genes and your sport of choice you may be at a major disadvantage.

It all comes down to body size, and whether or not yours lines up with what you're asking your body to do. Swimming? You want to be bigger. Running? You want to be smaller. And it's not just about weight, either, your height plays a big part -- and all dieting aside there's no way to change how tall you are and your basic physical traits.

Professional athletes have been doing it for years, but now kids are getting into it too: seeing a psychologist. At the highest competitive levels, when they want every edge they can get, using a psychologist to overcome fears and deal with the pressure and stress can make a huge difference. As an example, in the story there's a young gymnast who vastly improved her scores after talking to a psychologist about her fear of jumping from one uneven bar to another -- turns out she had a mild phobia that needed to be dealt with.

So whether it's for you or for your kids, do you think a psychologist can help athletic performance? And even if it can, is it worth the outrageous expense?

Let's say your new to town and you don't know many people. But you want to make friends. What do you do? Head to the nearest bar and hope someone will strike up a conversation? Nah ... why don't you join a sports rec league? I saw this company being advertised on local TV this morning, and I think it's a great idea -- a way to meet people through team sports. Choose from beach volleyball, dodgeball, basketball, soccer, slow pitch, ultimate, floor hockey or football -- and there's only one rule: have fun!

I'm not one for team sports usually, but if the fun comes first, I think I can handle something like this. How about you?

There's plenty of ways to get fit, and it's important to find the method that works best for you -- even if that means being a little unorthodox.

Like the sport of wife carrying, for instance. The competition is just how you'd imagine it, with men racing one another while their wives hang on for dear life. However, it's not as if these guys are taking a walk through the park. The course is 250 meters long, and includes a pool -- plus several hurdles. Completing the event sounds like a feat in it's own right, but what's even more astounding, is that they do it in about a minute -- this year's winner finished in 61.7 seconds, and the world record holder finished just 56.9 seconds.

But not everyone is in it for the fitness -- some just show up to have a good time. One guy ran the race dressed as a convict, finished 19th, and promptly declared: "Now for beer." Another couple, from Ohio (who finished 33rd), said: "...not only did we have fun, but so did our kids and the people here had fun."

Sounds like a good perspective on getting in shape -- even if it is a little out of the ordinary.

Participation in sports during adolescence is supposed to be good for self-confidence but often the opposite happens, sometimes with fatal consequences. What I'm referring to is an article e-mailed to us by one of our readers, Jeremy. It documents a study that explores the prevalence of eating disorders in athletes. Strong, healthy bodies are required of most athletes, but sometimes being lean seems more important than being strong, and in serious athletes -- people who by nature are accustomed to setting their sites high and sacrificing for the ultimate goal -- the desire for the perfect body can lead to cases of anorexia and bulimia.

In fact, the statistics are so alarming that it's being said that among female college athletes, a third of them suffer from some sort of eating disorder. A third. That's truly frightening. What's also scary is that in fit individuals who are already thin, the disorder can sometimes be overlooked because being thin and being highly active are linked.

Read the article and let me know your thoughts.

I ran a half-marathon last October, and I think I slept the whole day afterward, and didn't run for at least three weeks following the race. You deserve it, I told myself. You need to rest, recover.

Then came the Hood-to-Coast, and my far superior conditioning. Remember how I thought I could run six miles every 12 hours, forever? Instead I napped for a half-hour that day, and didn't run again... until Tuesday. And I was running downtown to meet another mama and teammate in the Hood-to-Coast, who was herself running at lunch.

Rest periods: they just don't make 'em like they used to! Our team's brief recovery time made me revisit some truths I've always held dear, like the two-week recovery period after a major competition. I'm not the only one who believes in that truth; several physiologists used two weeks as their hypothesis in a study of Ironman athletes, and found much to their surprise that only three days was needed for a complete physiological recovery.

So the three days Olivia and I took to bounce back was plenty ... and there goes my justification for missing the run on Friday. Drat.