Start Early

The further into the day you wait, the harder it can be to fit that workout in. More often than not, obligation sidelines good intentions. The most effective way to stick to a routine is to get it out of the way early. Three to four days a week, I wake up at 4:15 a.m., ready to start my workout at 4:30. I dedicate 45 minutes to myself. Then by 6 a.m., I'm headed out the door to train my first client of the day. My endorphins are up, I feel energized and not in the least bit guilty about adding a little extra sweetener to my morning coffee. Plus, my free time can be spent on projects I love. 

Tackle Your Weakest Areas First 

Everyone has a weak area that they dread training. Some people tire easily during a leg workout, because it is the largest muscle group in the body and requires the most energy. Others have difficulty getting through endurance exercises such as jogging or mountain climbers, or upper body strength moves like push-ups. Getting these moves out of the way in the beginning of your routine will make you feel good, whereas putting it off will only deplete your motivation as time goes on.

Keep Your Workouts Manageable

Pair a difficult move with an easier exercise to make it manageable. For example, weighted box step-ups are a great booty busting move, but can really zap your energy. To recover, plan to follow it with a floor exercise such as crunches or chest press using lighter weights. Then move on to another difficult move, say, weighted squats before finishing with a recovery exercise like a plank hold or modified push-ups off your knees. Then repeat the circuit 2-4 times depending on your fitness level.

Set A Time Limit

A decent workout can and should be complete within 30-45 minutes. While you may not be able to perform at the same intensity as another person, it is important to work as hard as you are capable. If your heart rate is elevated and muscles are burning, you know you are working at maximum capacity. Don't short-change yourself by taking too many breaks. Glycogen stored in the muscle must be depleted before the body can begin to break down fat for energy. 

Be Disciplined About Bedtime

Sleep and relaxation are essential to maintaining daily energy levels. This will make or break your ability to stick to a workout schedule. During the week, plan to be in bed by a certain time, without exception. On the weekends, avoid going to sleep more than 2 hours past your normal time. The same holds true for sleeping in. Straying too far from your regular schedule will make it that much harder to return to it once the weekend has ended.

Plan Your Workout Ahead Of Time

Knowing what you want to accomplish well before the workout will help keep you on track. Write it down. You can always make adjustments during the workout to accommodate your energy level. Without a plan, it's all too easy to skip the workout altogether. 

Organize Your Workout Space

If you're going to the gym, set out your keys, ID cards and workout clothes. Place everything where you can easily get dressed without waking the entire household. But if you're like me, just the idea of driving to a gym will completely derail your workout plan. Instead, create a clean, neat space in your home with your weights, water bottle, mat and towel all set and ready to go. An inviting space is a huge motivator.

Track Your Progress

I look forward to checking off another completed workout, comparing my progress and seeing how much I accomplish each week. This is where writing down what I do for every workout is helpful. It also gives me ideas if I'm struggling to write up a new exercise routine.

Romesco sauce originated in a beautiful port city steeped in Roman history named Tarragona, located in the Catalonia region of Spain. 

Although romesco sauce is a versatile accompaniment to fish, chicken, bread and grilled vegetables, it has a traditional use in Spain. From late winter through early spring, Catalans celebrate the Calçotada Festival, where freshly harvested calçots (a giant variety of scallion) are charred over a grill and wrapped in newspaper to steam. Once tender, the outer skin is removed and the bulb of the onion dipped into the romesco sauce for eating. 

Typically, I serve my version of romesco sauce with herbed salmon cakes. It also pairs nicely with shellfish, lamb and grilled asparagus. 

Ingredients:

Salmon Cakes:
2 tablespoons extra virgin olive oil + 2 tablespoons reserved
2 scallions, minced
1 yellow bell pepper, minced
2 celery stalks, minced
1 teaspoon old bay seasoning
1/2 pound shredded cooked salmon
3 tablespoons fresh mint, minced
3 tablespoons fresh parley, minced
2 tablespoons mayonnaise
1 teaspoon Dijon mustard
salt and pepper to taste
2 large eggs
1/2 cup seasoned panko breadcrumbs + 1/2 cup reserved

Romesco Sauce:
7.5 oz jar roasted red bell peppers, drained
2 cloves garlic
1/2 cup sliced almonds
1 tablespoon sherry vinegar
1 sandwich roll, diced
1/8 cup extra virgin olive oil

Directions:

Salmon Cakes:
Heat the oil in a large sauté pan over medium-high heat. Add the scallion, pepper and celery and cook until tender, about 5-7 minutes. Stir in the old bay seasoning and cook for another minute. Remove from heat and allow to cool. Transfer vegetable mixture to a large bowl. Stir in the salmon, mint, parsley, mayonnaise and mustard. Season with salt and pepper to taste. Mix in the eggs and the breadcrumbs. Form mixture into six small cakes. Coat with the reserved breadcrumbs. Heat the remaining oil in a clean sauté pan over medium-high and cook the salmon cakes until golden brown, about 2-3 minutes per side. Transfer to a serving plate.

Romesco Sauce:
In a food processor or blender, puree the peppers, garlic, almonds, vinegar, diced sandwich roll and olive oil until a thick paste forms. Transfer to a serving dish using a rubber spatula. Serve chilled or at room temperature.

Yield: 6 servings

Today I happened upon a box of organic broccoli sprouts. Rarely do I eat salad before June, but with spring off to a warm start, I felt inspired. From a health perspective, broccoli sprouts have been categorized as a superfood due to its concentration of sulforaphane. This phytochemical has shown promising results in lowering blood pressure and triglyceride levels, reducing the symptoms associated with asthma and preventing certain forms of cancer. It also contains a high level of Vitamin C.

I try to keep my salads interesting by adding an ingredient or two that I'm excited about. In addition to the sprouts, I had a leftover grilled pepper and thinly sliced raw zucchini that, dressed simply with lemon juice and oil, was much more enjoyable than the typical lettuce/carrot/cucumber combo. For a little added protein, grilled chicken, beans or a fish such as red snapper would round out this plate nicely.

Ingredients:
2 handfuls mixed greens
1 handful broccoli sprouts
1/4 zucchini, thinly sliced
1 small grilled orange bell pepper, sliced into strips
1 tomato, sliced into wedges
1 handful baby bella mushrooms
1/2 avocado, diced

Dressing:
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
salt and pepper to taste
lemon slices for garnish

Directions:
Arrange the vegetables on the serving plates. In a small bowl, whisk the oil, lemon juice, salt and pepper. Garnish with lemon slices. Drizzle over the salad.

Yield: 2 servings

A simple accompaniment to Chicken Moilee, this side dish offers a milder combination of spices. While it might be tempting to replace the butter or ghee with a heart healthy oil, resist the urge. The sweet saltiness imparted by the butter balances the bitterness of the fenugreek.

Ingredients:
2 tablespoons butter or ghee
1 teaspoon black mustard seed
1 teaspoon fenugreek
1 small onion, minced
3 cloves garlic, minced
1/2 head cauliflower, finely minced
3 carrots, finely minced into 1/4 inch pieces
1 handful green beans, finely minced into 1/4 inch pieces
1 whole thin red chili
5-6 fresh curry leaves (optional)
salt and freshly ground black pepper to taste

Directions:
In a large fry pan, melt the butter over medium heat. Add the mustard seed and fenugreek. When the spices begin to pop, add the onion and garlic. Sauté until the onion becomes translucent. Add the remaining vegetables. With a knife, cut long slits into the chili and add it to the pan along with the curry leaves. Cover, reduce the heat to medium-low, and stir occasionally until the vegetables become tender. Stir in the salt and pepper to taste.

Yield: 4 Servings