Do you suggest backing that up w/ additional supplements or is there a danger of going over the 100%?

There's no danger.  100% is the "recommended" amount of something.  Your body may need more or less, depending on its chemical composition.  Almost NO ONE takes enough vitamin D3.

Although, it's best to get your vitamins from FOOD!

Tom, do you have any suggestions for what to take to improve my work out?

What are you training for?  Do you have a goal?  Are you running a marathon, or biking, or swimming?  Knowing what your end goal is helps in designing a workout.

Hire a trainer for a couple of sessions, explain your goals and listen to what they have to say. 

 I have removed soda(diet soda?) but still enjoy late night beers(lite?) with friends(in moderation?)

Glad you've made the move with soda.  Diet soda is worse for you than regular!  Google "diet soda health risks" and enjoy the reading.  It's not only deadly -- but deliciously addictive!

Now, on to alcohol...

There's nothing harmful about having a drink!  There, I've said it.  I truly believe that nothing in moderation can hurt me.  That said, there's a TON of empty calories in beer (read above for how well the body processes calories in liquid form) and -- believe it or not -- there's sugar in most hard liquors. 

That's not the biggest problem, tho.  It's about your liver.  How well does your liver process alcohol?  How long does it take you to clean out?  If you're drinking everyday, and I mean more than one or two drinks, you should consider cleansing your liver.  Have a glass of water in the morning with lemon..... (see?  It's a horrible cycle)

I've also read a glass of red wine everyday can be very healthy!  So there it is...

What are you training for?  Do you have a goal?

My partner has a fondness for flax seed, which he grinds up and puts in our oatmeal in the morning.  I find it gritty, but tolerable.  Same with chia.

Love me some quinoa!  High protein, but acts like rice.  YUM!!!  Better with a little curry mixed in.

No such thing as "miracle" anything, right?  Just nutrition for a different source.  We ARE omnivores, after all. 

(However, the minute he starts grinding up my pot seeds, THEN we'll have words!!!!)