Trying to lose weight? Eat white flour sparingly. Living downstairs from Shanon Thomas, contestant on The Biggest Loser? Best to keep carbs out of the house altogether.

The newest weight-loss reality TV star, one half of the Pink Team, was charged with domestic violence after becoming angry with a man who lived in her basement and attacking him ... by throwing flour in his face. She's now out on bond and her "friend" has moved out.

Flour as a weapon? I suppose that's a new use for that all that white flour she's got to get rid of after learning about whole grains on The Biggest Loser. Suddenly, this season seems a lot more interesting....

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Here at That's Fit, we're forever grateful for the service, courage and sacrifice made by the heroic men and women who serve as military, law enforcement officers, and firefighters. We're so grateful, that we'd like to dedicate some features to both showing our heroes off, and learning a little bit in the process as well. If you serve your country courageously, are a veteran or know someone who does, please return this form completed to Fitz along with a photo and we'll share your story with the world.

Name:

Age:

Heroic occupation:

If you're in the military...where are you?

How often do you exercise?

What type of exercise do you do?

Here at That's Fit, we're forever grateful for the service, courage and sacrifice made by the heroic men and women who serve as military, law enforcement officers, and firefighters. We're so grateful, that we'd like to dedicate some features to both showing our heroes off, and learning a little bit in the process as well. If you serve your country courageously, are a veteran or know someone who does, please return this form completed to Fitz along with a photo and we'll share your story with the world.

Name:

Age:

Heroic Occupation:

If you're in the military...where are you?

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Here at That's Fit, we're forever grateful for the service, courage and sacrifice made by the heroic men and women who serve as military, law enforcement officers, and firefighters. We're so grateful, that we'd like to dedicate some features to both showing our heroes off, and learning a little bit in the process as well. If you serve your country courageously, are a veteran or know someone who does, please return this form completed to Fitz along with a photo and we'll share your story with the world.

Name: Rob K.

Age: 42

Heroic occupation: Police Lieutenant

If you're in the military...where are you? N/A

How often do you exercise? Five times each week.

What type of exercise do you do? Running, strength training, lots of pull-ups, and a variety of cardio machines.

What gets you to workout, even when you're feeling lazy? The knowledge that I'll be glad I did when I'm done. I also feel that the most rewarding workout is the one that you didn't want to do in the first place.

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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.

My guest this week is one of the most menacing creatures the Octagon has ever known. Andrei "The Pitbull" Arlovski is a contradiction as one of the Ultimate Fighting Champion's Title Holders, and the kind of guy anyone would die to call their friend. As generous as he is powerful......Andrei is someone I'm proud to introduce you to.

In fact, a couple of weeks ago I watched Andrei win a UFC match on television. Normally, he lives up to his nick name "The Pitbull," but on this night.....the story was only slightly different. He overwhelmed his opponent in a completely lopsided first round, and then chose not to go for the knock out in the second and third (UFC rounds last five minutes). This was very smart of Andrei, as it preserved his win and kept him far from risk. But.....the crowd wanted blood and gave a little "Boo." This is what I love about Andrei. He totally could have left his opponent unconscious if he would have chosen to, but since he didn't go for it....he took responsibility to the UFC fans. The man actually took the microphone post-win and apologized to the crowd! Have you ever heard of that? The guy is both and monster and a gentleman at the same time. A perfect combination.

Andrei is a former police officer and is now playing hero to his sport. Interviewing Andrei was a lot of fun for me. He speaks English extremely well, but I left his "accent" here in the interview. I think it adds to his charm. Enjoy!

Fitz: How did you get involved with Mixed Martial Arts and UFC?

Andrei: When I was a student in the Police Academy. It is a four year school like University here. Every student needs to learn a combat sport and I learned Sambo. I excelled at this and after the Academy I tested myself with cage fighting. I then moved to Chicago and had my first fight with the UFC.

Fitz: What are your workouts like when you don't have a fight pending?

Andrei: I work on my technique in Boxing, Jiu-Jitsu and freestyle wrestling. I also do my cardio to keep in shape.

Fitz: What are your workouts like when you do have a fight in the near future?

Andrei: My work out changes as it gets closer to the fight, and also changes depending on the opponent. I work out six days a week and 6-8 hours a day.

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Fitzness Fiends is a section devoted to you, the reader! We all have learned so much on our path to becoming more fit, and now it's time to learn from and inspire each other! Fitzness Fiends are constantly working to better themselves. Some are perfect, some are not. All have health on the mind. Please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Nick Ferrara

Age: 32

Occupation: Police Detective

How often do you exercise? 5 times a week, Monday thru Friday. Weekends off...I need this to keep my sanity.

What type of exercise do you do? Strength training using free weights and cardio (usually 20-25 minutes).

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Fitzness Fiends is a section devoted to you, the reader! We all have learned so much on our path to becoming more fit, and now it's time to learn from and inspire each other! Fitzness Fiends are constantly working to better themselves. Some are perfect, some are not. All have health on the mind. Please send Fitz your answers to these questions with a photo of yourself. Time for you to be the motivator!

Name: Steve Bradford

Age: 38

Occupation: Police Sergeant

How often do you exercise? Three times a week

What type of exercise do you do? Jogging

What gets you to workout, even when you're feeling lazy? I tell myself I will feel better and look better if I do it.

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I heard it on the radio yesterday, the news flash revealing that some police officers in Canada are parking themselves at fast-food drive-thru windows in order to catch drunk drivers. Why go fast-food? Because law enforcement officials kept hearing from drive-thru employees, "You should be here late at night." And because who doesn't like to eat after consuming too much alcohol?

Project WULF -- stands for "would you like fries?" -- puts cops right in the drive-thru booths where they can pick up on slurred speech and can sniff out the smell of liquor. When suspicions mount, the observing officer advises a second officer who stops the vehicle as it departs.

Already, a number of impaired-driving charges and roadside suspensions have been issued as a result of Project WULF. But does this make it a good venture? One of my morning radio co-hosts says it's a great thing. Getting drunk drivers off the road is critical, he says. His partner says it's totally unfair, a form of entrapment even. What do you think?

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Hard work got you down? Feeling tired? Stressed out? Hmmm. Lots of us are. In response, most folks take a nap, get a massage, or check out a movie. My good friend Art Adkins took a different route for stress relief though. Instead of just chilling out, he wrote and published a book! Ever think of doing that? I thought it was a pretty cool concept.

Art is a Sergeant with the Gainesville Police Department in Florida and a former LAPD Sergeant as well. He's spent 27 long years in law enforcement and to him, creating a murder mystery involving the criminals and cases he's been involved in for decades became his escape. The Oasis Project is a clever and exciting tale of a family's murder and the secrets surrounding it. Art brings the case to life in the way that only a true law enforcement officer can do.

I'm impressed that in efforts to just relax, Art put his mind to work. Where many people choose TV time as the decompressor of choice, Art kind of took on a part time job. Is there something productive you can do when you're frazzled? Maybe you could quilt, scrapbook, write or woodwork. Maybe you can create some extra income for yourself while you're doing it too! The Oasis Project is not only a fun and exciting read, it's a little bit of motivation for the rest of us to do even better.

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Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Dear Fitz. I'm trying so hard to shrink my tummy and I do tons of crunches. My friend says I'm doing no good. What's the truth? Katie

A. Very good questions Katie. It reminds me of a funny story my husband, who's in law enforcement just told me. The Chief of his department is a cool guy who also has been a certified fitness trainer. Very knowledgeable on two cool topics I think. My hubby's' Captain is also a really neat guy who I consider to be in pretty good shape. Looks good to me, you know? So anyway, one day in the department gym the Captain is on the floor doing crunches and the Chief comes along and tells him to stop wasting his time, because he's just "pushing the fat out". Makes me laugh every time I think about it. Poor Captain.

Here's the truth. If you're trying to shrink your tummy, crunches aren't the way to go. Crunches will absolutely strengthen and harden your abdominal muscles, but they will not shrink your tummy the way you'd like. Strong abs are great, but if you have a layer of fat over them.....you'll still look like a girl with a big belly.

What to do? Lose weight. Burn more calories than you consume. Eat foods that are low in calories and high in nutrition. Burn many extra calories with great workouts. When the fat disappears, we'll all be able to "Ooh and Ahh" over the sturdy abs you've been earning. Fitz.

Q. Hey Fitz. My butt is super saggy and it drives me nuts. My profile from the waste-down is flat wihich is not hot. Can you guide me on what to do? Erika.

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Just thought I'd share one of the cutest things that happen in my house. My husband has confiscated and is now in posession of my deodorant. Of course, he may get even with me for telling you this, but he uses my Lady Speed Stick and it works well. In fact, the reason he uses it is due to the men's deodorant creating a weird chemical reaction with his body. The 'guy stuff' would leave odd stains on his shirts and create funky odors.

What makes it all so great is that he's this big perfectly muscular and athletic guy who is a police officer. He's totally all the manly guy things in the world, but his armpits smell like strawberries and I think it's adorable. More importantly, the deodorant works and that's how this is all relevant to you. I buy the Lady Speed Stick clear drying deodorant in strawberry and it's awesome.

I spend all day in the gym and after he runs seven miles and lifts weights (then showers), Rob spends all day in a bullet proof vest. From what I've been told we don't smell half bad. The clear drying stuff is terrific because I wear a ton of tank tops and the last thing I'd want is yucky white stains on my shirts. Lady Speed Stick seem to cost less than the other deodorants on the shelf and it also comes in Cool Coconut, Berry Blossum and Pink Crush. The scents are fun, so give em a try. You can smell fruity instead of smelly too.

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I posted two blogs a while back, Hey Smokers! This is what your friends won't tell you! part 1 and part 2, and got a firestorm of comments. Lots of defenders of smoking, and of course the ones who despise it. One interesting thing I've pulled out of it, is that people are comparing it to drunk driving. To me, the topics are two different beasts with some similarities. I 'm one of the despisers of smoking, and now even more than ever before, I am a despiser of drunk driving.

Two weeks ago, Lieutenant Corey Dahlem, our family friend and hero from the Gainesville Police Department in Florida was hit by a drunk driver and killed. Corey was on a street that was closed for the University of Florida National Basketball Championship celebration. The festivities were winding down, and Corey was on the road to make sure none of the student and local partiers were. A drunk male, age 20, drove through the police barricades and struck Corey. Two motorcycle officers had to jump from their bikes to avoid being struck as well. A few blocks away, the driver was stopped and had no idea why he was stopped. He later blew a 2.4 on his breathalyzer test. Almost three times that of Florida legal limit. (Corey, far right, was photoraphed the night he was struck, congratulating UF students on their teams victory).

Corey was a humble man, hard worker, and spectacular father, friend and husband. If he and the other officers were not on that road at that time, dozens of civilians would have been killed before the drunk stopped. Hero is an understatement. Two thousand people mourned his loss and celebrated his life at his funeral. A lesson on parenting was preached by the stories of how Corey ate lunch at school with his kids several times a week when they were little. At 18 and 21, he was still cooking them meals and driving his daughter to college.

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