Cameron (#1 Personal Trainer in CT), here to provide an overview of supplements:

In today’s fitness age we have too many supplements to choose from. There is BCAA’s, Whey Protein, Soy Protein, Vitamins, and the list goes on and on! So what do we actually need for our body, and does it actually matter? Supplements are exactly what they are, well supplements. They supplement an individuals diet to help them towards their desired results. Some individuals believe that supplements will help them out in losing weight, when that is entirely false. While changing your diet can sure help with losing weight, not changing your diet and adding supplements surely will not. So what should we take, and what is right for our bodies? Well today I will go over some basic types of supplements, what to look out for, and our recommendations for supplements.

So when looking for supplements here are some rules to watch for when buying them.

Rule #1: If a supplement doesn’t have the below information on the label as required by DSHEA, DON’T BUY IT!

All supplements must be labeled with the Latin and common name, the part of the plant that was used if it is an herbal, the structure and function if warranted, the total amount/dosage, total number of doses in the bottle and the manufacturer’s name and address.

Rule #2: If you can’t get a “Certificate of Analysis” from the company, DON’T USE THE PRODUCT!

Make certain the product you are purchasing is tested in a lab for purity and is free of contamination from pesticides, heavy metals, bacteria/fungus, etc.  You can obtain a “certificate of analysis” issued by the lab who did the testing by requesting it from the manufacturer and providing the lot number and the expiration date on the product. It is customary that each manufactured batch is tested.  The certificate will verify all stated label claims and will demonstrate product purity by standard scientific methods.

Rule #3: Use the same product at the same dosage that was studied in the clinical trial to get a comparable result. NOT ALL PRODUCTS ARE THE SAME!   

You may have read about a certain supplement that was studied and shown effective but without data it is hard to tell whether the supplement was in fact effective.  Clinical trials are set up to test effectiveness and it is important to pay attention to the supplements and dosages used in the studies.

When herbals are studied here in the U.S. or abroad, specific plant species are used in the studies and are standardized to a specific active plant ingredient. Some companies market the same plant and make the same structure or function claims, but they may use a different part of the plant that doesn’t contain the active ingredient, or they may use a different variety of the plant. Unless you use the same product at the same dosage that was studied in the clinical trial, you won’t get the same result.

Rule #4: Don’t skimp on supplements, buy the good stuff. IT MAKES A DIFFERENCE!

Don’t shop for the cheapest product.  The BOGO sale is fine for shoes or t-shirts, but not for your herbals, vitamins or supplements! Think of it this way…when an active plant ingredient is standardized to a specific percentage, it costs the company additional dollars, which along with product testing, will be reflected in the price. Always consider vitamins, supplements and herbals the same as prescription medicines. In most of Europe they ARE prescriptions! They have a profound effect in the body and have to be detoxified and cleared through our livers just like prescription medicines. It’s important to use quality products that have the “real thing” in each capsule.

Rule #5: Be wary of false statements.  (i.e., don’t pick a supplement because it claims on the bottle to cure everything or treat a specific disease)

Many supplement companies may put false statements on the bottle to try to encourage people to buy the supplement.  These statements may not be based on data, studies or facts.  DSHEA helps prevent false claims from being on the label but not on printed material.  Also take a look at the disclaimer.  If it is a lengthy confusing disclaimer, it likely is trying to hide something!

So what types of supplements does a #1 Personal Trainer in CT use?

Fish Oils:

A lot of the benefit of fish oil seems to come from the omega-3 fatty acids that it contains. Interestingly, the body does not produce its own omega-3 fatty acids. Nor can the body make omega-3 fatty acids from omega-6 fatty acids, which are common in the Western diet. A lot of research has been done on EPA and DHA, two types of omega-3 acids that are often included in fish oil supplements. Fish that are especially rich in the beneficial oils known as omega-3 fatty acids include mackerel, herring, tuna, salmon, cod liver, whale blubber, and seal blubber. Two of the most important omega-3 fatty acids contained in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Our Recommendation: Advocare’s Omegaplex Fish Oil

OmegaPlex is a safe, convenient and easy way to get the omega-3 fatty acids that may be missing in your diet. While other omega-3 supplements may have only EPA or DHA, OmegaPlex has both of these important omega-3s in the right proportions for maximum benefit. Each serving of OmegaPlex contains a concentrate of 1,000 mg long-chain omega-3 fatty acids (600 mg of EPA and 400 mg of DHA). OmegaPlex is paramount for core nutrition because of its involvement in the transport of nutrients, the maintenance of healthy skin, and the support of a healthy immune system. It plays a key role in cardiovascular activity by supporting normal blood flow and healthy blood pressure. In fact, consumption of omega-3 fatty acids may reduce the risk of coronary heart disease. Furthermore, it aids in weight management by supporting healthy metabolism, and providing and storing energy for the body.*


Well, protein is used for the production of muscles. Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can’t put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn’t heal up as quickly and could therefore lead to overtraining your muscle which could lead to injury. Also, after a workout is one of the best time to get protein into the body so that the protein can be delivered to your muscles, to begin healing the “micro tears” (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle.

Our Recommendation: Advocare’s Meal Replacement Shake’s or Bars

With 26 vitamins and minerals and 210-220 calories per serving, Meal Replacement Shakes are easy to digest and an excellent addition to your weight-management program. Meal Replacement Shakes provide 24 grams of easy-to-digest protein and support the body’s ability to lower body fat when used as an alternative to high calorie foods. With a 1:1 protein-to-carbohydrate ratio, Meal Replacement Shakes support weight management and provides sustained energy for daily physical activity.

Energy Supplements: 

Whether you’re at work, at the gym or just fulfilling your daily obligations, more energy can make anyone’s life easier and more enjoyable. Diet and exercise are important, but taking an energy supplement is often an excellent way to give people an extra boost of energy in a healthy, natural way. But the benefits of taking energy supplements don’t just stop at feeling more awake and alert; these supplements can change several other areas of your life for the better.

Our Recommendation: Advocare’s Spark

Spark® is a unique blend of 20 vitamins, minerals and nutrients that work synergistically to provide a healthy and balanced source of energy. Spark contains an effective amount of caffeine to give you a quick boost, B vitamins to enhance your body’s natural ability to produce and sustain its own energy, and neuroactive amino acids that help increase your mental focus and alertness.

What does a #1 Personal Trainer in CT conclude?

Incorporating supplements into your diet can be beneficial, but are exactly as they are said, “Supplements”. Supplements can help an individuals fitness gains grow, but can not do that alone. Do your research, but also make sure you are choosing a good time to incorporate them into your diet!

Cameron is a leading success coach and personal trainer at Horizon Personal Training in CT. Cameron is a NASM Certified Personal Trainer and keeps up to date on the latest fitness trends to ensure success within one’s self! To learn more about Cameron please go to