One of the first things you need to figure out before beginning an exercise regimen is WHY you’re exercising. Do you have a weight loss goal? Are you striving to lower your stress? Do you just want to be in better overall health? Once you know why you're exercising, not only will you be able to build a personal program for yourself, but you'll have a good idea how often you will need to exercise to achieve your goals.

A daily 30-minute walk is recommended by most experts to improve your overall health. If you’re just starting out, it may take some time to work up to a half hour walk, but once you do, you'll find that you will start burning calories, lower your blood sugar levels and improve your mood and energy levels.

Exercising for weight loss is all about burning more calories than you consume. This means that in order to lose 1 1/2 pounds a week, you’ll need to reduce your daily calories by 500-750. While it's possible to lose weight by diet alone, you'll also lose muscle mass and bone density, so it's important to add aerobic and strength training to your weight loss program. Strength training exercises should be done at least twice per week, making sure you’re working all the major muscle groups. 

Is your physical health and well-being worth 30 minutes a day? Absolutely! Start slow, remember to warm up and stretch. As you get stronger and more fit, you'll be surprised to find you’re looking forward to your workout.

You can probably find an article or a medical or science study to support any kind of diet or fitness regimen. Some will tell you to fast before a workout; others to fast after a workout. Some say to load up on carbs or protein. Depending on the source, it’s lots of fruits and vegetables or no fruits or vegetables. It can be very confusing. Your own body is usually the best guide when it comes to what to eat before and after you exercise.

The perfect workout shouldn't leave you feeling dizzy or bloated. Make sure you’re drinking plenty of water. Keeping hydrated should keep you from feeling lightheaded. The American Council on Exercise suggests drinking 17-20 ounces of water 2 hours before the start of your workout, then 7-10 ounces every 10 to 20 minutes during exercise. Overall, for the day, you should be consuming 90-150 ounces of liquids, including water.

As far as food goes, make sure whatever you eat around workout time is easily digestible. This is not the time for broccoli— which will leave you feeling bloated and gassy. Choose healthy carb-rich foods like whole grains or fat-free yogurt. An apple or banana is an excellent quick snack fix 5-10 minutes before your workout.

Post workout is a great time to add proteins, which help repair your muscles. A protein shake or yogurt with fruit both make an excellent choice. 

Your body is smarter than you give it credit for. Listen to it when it comes to eating before and after a workout.

“Our mothers always remain the strangest, craziest people we’ve ever met.”

—Marguerite Duras

It’s Mother’s Day, which means it’s time to find the perfect gift for Mom. Every child knows by heart the many things our mothers have taught us, and in particular, the words she used to express herself. Rather than the run-of-the-mill candy or flowers or yet another gift card, why not choose gifts related to the phrases Mom most often used on us?

"Don't make me turn this car around!" Obviously, Mom would appreciate a back-up camera for the vehicle. 

"Pick that up before someone trips on it and breaks their neck!" LEGO makes a floral bouquet building kit. Mom would love it!

"Do you think money grows on trees?" This one is more normally associated with Dad, but plenty of moms have uttered these words too. What to get? Well, a money tree, of course.

"Don't make that face! It's going to freeze like that!" Facial masks are the answer here.

"Someday you’ll thank me for this!" How about a gratitude journal?

"This is going to hurt me more than it hurts you." What is Mom trying to say? Maybe she would like any kind of hair removal kit that promises that it's pain-free.

"You should have that phone surgically implanted in your ear." This is an easy one: anything for the ear— earrings, ear buds or a year's supply of Q-tips.

"You will ALWAYS be my baby." Face it, you can't top that one. Just hug her and promise you'll always clean your plate and your room, and you'll never flick things at her head in the car again.

Happy Mother’s Day!

Walking is a great form of exercise, especially when you’re getting older or haven’t had a regular fitness routine in a while. It’s a good way to ease back into the groove until you’re ready for a more vigorous routine. Unlike running, walking is a lot easier on your joints and ligaments. You don’t even need any special equipment with one major exception— good walking shoes. 

When looking for walking shoes, look for ones specifically designed for walking rather than settling for cross-training or running shoes. Walking is an entirely different motion from running and places different stresses on your foot. When walking your heel will impact the ground first, then the ball of your foot as you take a step. A pair of walking shoes should be flexible. To test one, twist it. It should easily bend at the ball of the foot since that’s where your foot will bend when you walk. Check the toe as well. It should be slightly off the ground so the shoe slightly rocks when you roll it forward, just as your foot will when walking.

When using a shoe for any purpose it’s always better to go with function over fashion. Sure, you want it to look good, but the most important thing is that it’s comfortable and does what you need it to do. Don’t get too caught up on brand names either. A generic shoe that fits is infinitely more valuable to you than a fancy shoe that doesn’t.

Walking is a great way to get out and get some exercise without wearing yourself out but be sure to get the right shoes. Your feet will thank you for it. 

Talk to any doctor and he or she will tell you about the importance of regular exercise. Talk to any physical trainer and he or she will tell you that exercise is great, but stretching before you get started is just as important. It can be hard enough to motivate yourself to exercise without the extra hassle, especially if you’re already pressed for time, but stretching is a step you don’t want to skip.  

Muscles are similar to bundles of fibers, and before you twist and torque on them the way you will during a workout, you want them as limber as possible so they can flex as you do. Think of breaking a piece of dry kindling over your knee and then compare it to trying to break a green sapling. It goes without saying you want to be the sapling in this analogy.

You’ve probably seen athletes do an elaborate stretching routine before a game. You don’t have to go this extreme. Even a 5-minute stretch can do wonders for your workout. It’s even beneficial on its own to improve posture and flexibility and to help reduce everyday aches and pains.

Stretching isn’t just for pre-workout either. Stretching afterwards can help keep muscles from tensing after strenuous exercise, meaning you’re feeling better and ready for what the day will throw at you. Stretching is a great way to keep in the game, so you’re ready for the next workout instead of headed for the trainer’s table.

Unlike Christmas or Halloween, Tax Day won’t make the top ten list of anyone’s favorite holidays. Many people grumble and groan at it. Some even turn out to protest it. If you’ve been putting off filing your taxes, you’re not alone. As many as one in three taxpayers wait until the last two weeks of the season to file their taxes.

There are many reasons not to be one of these people.

If your return is more complex than you thought, you might need forms or documents that won’t arrive in time, especially if they must be mailed. Don’t expect institutions like banks, brokerages, or legal offices to expedite documents just because you have a deadline. Plan ahead and save the stress.

Do you have everything you need? The quickest way to make a mistake is to rush through the process in the frantic last hours before tax time. It will increase the chance of an IRS or state audit, so instead of being done for the year, you may be dealing with some not so nice letters.

Identify theft is another reason to file earlier. Once you file your taxes, your Social Security number can’t be used by anyone else. Yes, it can and does happen, leaving you to explain to the IRS why everything on your return is wrong. 

Not only do you have to file by the due date, any payments due also need to be sent by that deadline. The balance due may be more than you thought, leaving you little to no time to come up with the money. The sooner you file, the sooner you know the damage and the sooner you can come up with a plan to deal with it.

Tax time is never going to be fun, but don’t make it harder than it needs to be. Plan ahead and file early, so you can get back to your life.