There are currently two supplements that you should absolutely be taking. That’s right! Some nutritionists or trainers will say that “we don’t need supplements”. I’m sorry, but those people are wrong. In a perfect world where everyone is eating six quality organic meals a day, these two supplements would even be tough to get optimal amounts of. I’m only going to cover one of those supplements this issue.

Vitamin D- the “sunshine” vitamin gets that name because we can actually produce the Vitamin D we need by being exposed to sun light. But, let me ask you a question. When was the last time you were outside for a solid 15-20 minutes with a good amount of your skin exposed to the sun, and without sun block? We have been inundated with scare tactics from the media about the dangers of sun exposure, but the question must be asked, “Does sunblock cause more harm than good?” As someone who has been known to lather on sunblock every 20 minutes when out in the sun, I have since changed my ways and will wait 15-20 minutes, to help ensure adequate Vitamin D levels.

But, if I eat foods with Vitamin D, that will take care of it right? Nope! Unfortunately, the amounts that studies have shown we need, you will no way get from food alone. Even fortified milk isn’t doing the job. Close to 80% of Americans are deficient and the health risks are alarming. But before I get to those, let’s talk about the immediate problem. Those of you looking to lose body fat, low levels make it much harder.

As for the health risks, studies have shown low blood levels of Vitamin D can include; increased risk of cancer, pregnancy problems, birth defects, autism, chronic fatigue, seasonal depression (hello lack of sunshine), obesity, high blood pressure, diabetes and the list goes on. Hmmm, getting the picture? You better believe supplementing with this vitamin is crucial for long-term health. If you’re weary of supplementing, your best bet is to get a blood test done to see where you’re at.

At the Shields’ house we supplement everyday with Vitamin D (higher doses in the winter and when tackling fat loss phases). Most experts suggest anywhere from 1,000-4,000 IU’s/day. The key is to make sure you get D3, as other forms of Vitamin D are not as potent. Carlson’s makes a great product, which you can pick up at Amazon.com for about $15 for 6 months worth. Not a bad deal to help ensure your health and body fat levels are where you want them.

If you want to know more about testing your Vitamin D levels and which test is the gold standard along with what your blood level should be, contact me.

Editor’s note: As of the last publishing of this article, a recent study on Vitamin D supplements has shown that many on the market shelves are much lower in concentration than what is listed on the label. Further proving the point to buy from reputable companies.

Back in college, the brakes on one of my cars weren’t working so well. In an attempt to save money, I decided to do the work myself.

I did some research online and figured I’d go down to the local Auto Zone and purchase the parts needed to fix my problem. $65 later I was back in my driveway changing out the master cylinder. For a competent car mechanic it may have taken them all of 20 minutes to change it out, but not me. What should have taken a short time ended up consuming the better part of my day.

Nonetheless, I finished and was ready to take it for a test drive. Wouldn’t you know the problem persisted. So, I went back online to do some further research. I asked fellow car enthusiasts what the problem might be. Air in the lines seemed to be the recurring answer.

I called up a friend who has been working on cars for several years. He had experience with fixing brakes, so he came over and helped out. After working his magic still no luck. So, again we went at it, and again no improvement.

Cold weather was approaching and if you’ve ever been to Frostburg, MD you know being outside for long periods of time is no fun. Seeing how this was a weekend car, I let it sit all winter and figured I’d get back to it when the weather warmed up. Don’t most of us treat our bodies the same way?

April rolled around and the weather was getting nice, so my friend and I figured we would try again. Looking back on it, I can’t imagine why I would keep returning to the same thing that just kept failing me.

So, here I was about 4 months later and $100 poorer. I finally bit the bullet and took the car to a mechanic. The shopped called me and explained what was wrong and gave me an estimate. Within one day they had my car fixed and on the road for under $200.

How could I have been so stubborn? Here I had wasted not only my money, but more importantly my valuable time.

Ok, so if you made it this far, you might be wondering, “Great, so what does this have to do with me and fitness?” Let me ask you two simple questions. How much time have you wasted trying things that just leave you frustrated? And how much money have you wasted in the process? Believe me; wasting time is far worse than wasting money. The simple lesson is, stop wasting your valuable time and money; seek the guidance of a true fitness professional. You’ll get the results you work for and can begin to enjoy living in a body that you love.