Supplements are defined as “something that completes or enhances something when added to it.” I think this definition is important to keep in mind when deciding which supplements you are taking – they should serve a real value and help to round-out a well-balanced diet while providing essential nutrients that you may be missing out on. Here are the supplements that I take on a daily basis:
Vitamin D – Women especially have a hard time getting enough of this key vitamin, which is sometimes referred to as the ‘sunshine vitamin’ (because it’s produced in your skin in response to sunlight). As the days get shorter and the sun comes out less, it’s even more important to consider supplementing with Vitamin D. This vitamin regulates the absorption of calcium, facilitates normal immune system function, and is crucial for normal growth and development of bones and teeth, among other things.
Fish Oil – Supplementing with fish oil allows us to combat the high ratio of Omega 6- to Omega 3- fatty acids that is found in the standard American diet. The Omega 3 fatty acids found in fish oil pills are useful for lowering blood pressure, reducing triglycerides, and preventing and managing heart disease.
Magnesium – Magnesium deficiency is one of the leading nutrient deficiencies in adults. I personally like to take a couple of these before bed as they help you fall asleep and treat insomnia. Additional benefits include increased energy, calmed nerves, and relief for sore muscles.
Collagen Peptides – Collagen is the most abundant protein in the body and is a key constituent of all connective tissues. Collagen provides the infrastructure of the musculoskeletal system, essential for mobility. Supplementing with collagen supports bone, joint, hair, skin, and nail health. I have been taking Vital Proteins collagen peptides for over a year now and have definitely noticed the benefits – my skin feels great and my hair and nails are stronger than ever! I put a scoop or two into coffee, tea, baked goods, etc.
Strength/Skill:
Every minute on the minute for 15 minutes:
Minute 1: Dumbbell Seated Strict Press x 8-10 reps
Minute 2: Strict Pull Ups x 3-8 reps
Minute 3: Ring Dips x 5-10 reps
Workout of the Day:
Complete as many rounds as possible in 15 minutes of:
15 Push Ups
20 Sit Ups
25 Kettlebell Swings
50 Double Unders
