Here at Wallace Training Systems, we are a food and exercise first facility. We believe that a progressive strength training routine, as well as a practical and sustainable approach to nutrition is paramount to your health. No matter what someone tells you, you cannot replace a proper diet with supplements.


However, there is one supplement that most women in their 30’s, 40’s and 50’s should be taking.

Let me preface this by saying that in order to know for sure if you fall into this category, a blood test is required. A blood test can be done independently at, your doctor can conduct a comprehensive blood test, or you can go to a local health event and 9/10 times they offer a blood test to test for this particular vitamin. As always, listen to your doctor before starting an exercise, nutrition, or supplement routine.

The vitamin I’m talking about is Vitamin D.

Vitamin D deficiency is common in the United States, and especially so here in western Pennsylvania. Lucky for you, vitamin D is a very cheap and widely available supplement.

Vitamin D (which actually acts more like a hormone) is responsible for a lot of very important functions in the body, one of which women should be particularly concerned about. Vitamin D (when in the presence of sufficient calcium) is one of the vitamins responsible for preventing osteoporosis as we age. Women are more likely than men to get osteoporosis so you should pay particular attention to taking all the necessary steps to preventing such a debilitating disease. Not to digress too much, but a properly programmed and progressive approach to strength training like we take here at Wallace Training Systems is another way to strengthen your bones and prevent osteoporosis later in life.

A vitamin D deficiency is also associated with cardiac events, cognitive impairment, muscle pain or weakness, and is even associated with some forms of cancer. Make sure your vitamin D levels are in the normal range (at least), and if not, find a way to get them there through any (or all) of the following ways; sun exposure, vitamin D3 supplementation, or getting it through a proper diet.

Like I said originally, the benefits of supplements pale in comparison to a properly programmed exercise and nutrition routine and I would venture to say that with very good nutrition, supplements are superfluous. If you need the accountability, conduit of quality information, and motivation to start and stick to a healthier lifestyle, consider reaching out to us here at Wallace Training Systems and we’ll be happy to take you through the journey of where you are, to where you want to be.