Recent Posts

Stay Healthy this Winter

Stay Healthy this Winter

As winter comes closer and closer, staying healthy and keeping up with our workout routines can seem more difficult than usual. The cold can make us want to ditch our healthy eating habits, reduce the amount we are exercising, or not being outside in the 

Cold Water Therapy

Cold Water Therapy

I have recently been interested in researching the pros and cons of cold water therapy. I was unaware of what exactly this was until about three months ago. I actually discovered this process on the popular app TikTok. Since then, it has been an interest 

Ways to Boost Your Vitamin D Levels for the Fall

Ways to Boost Your Vitamin D Levels for the Fall

Eating foods high in Vitamin D, taking a Vitamin D supplement, or getting outside in the sunshine will increase your Vitamin D levels. Most of our Vitamin D comes from sunlight and living in Wisconsin, it is coming to the time of year where we are not outside enough to get enough Vitamin D for our bodies. So why is Vitamin D so important for us to have? Vitamin D improves our bone and teeth growth and strength. It also helps our bodies fight diseases or infections, like the common cold or flu, or even reduce symptoms of Covid-19. This super vitamin also helps improve our mood and reduces feelings of depression. If you don’t get enough Vitamin D you may feel tired or achy, muscle pains, or more prone to stress fractures. In this blog, I will discuss foods you can eat to increase your Vitamin D levels besides being in the sunlight or taking a supplement. 

Foods that contain Vitamin D:

  • Fish
    • Salmon
    • Herring and Sardines
    • Cod liver oil
      • Supplement. 
    • Tuna
    • Rainbow trout
    • Mackerel
    • Oysters
    • Anchovies 
    • Swordfish
    • Caviar/fish roe
  • Egg yolks
  • Mushrooms
    • Shitake 
    • Oyster
    • Morel
  • Dairy or dairy-alternatives
    • Cow’s milk
    • Soy milk
    • Greek yogurt
    • Swiss cheese
    • Cottage cheese
  • Orange juice
  • Cereal or oatmeal
  • Tofu
  • Pork chops

People who may be more prone to Vitamin D deficiency are people who have dark skin, wear sunscreen properly all over the body, wear clothes that cover most of the skin, live in areas with heavy pollution, or living in a big city where most walking is done in shaded areas. Get outside in the sun while you still can, and make sure to eat foods packed with Vitamin D to stay healthy this winter season! 

Strive for progress not perfection!

Kayla Withrow

Simple Upper Body Strength Exercises

Simple Upper Body Strength Exercises

Hello everyone and happy fall! We are near the time of the year where it starts to get cold outside. For most of us, living in Wisconsin in the winters can be unbearable at points. Unfortunately, that means no outdoor activities or workouts until the