Can Cardio Boost your Metabolism? Fall in love with my Pan-Seared Salmon with Balsamic Roasted Vegetables

On any day you choose to exercise, I prefer you do so before 2:00 p.m. for maximum benefit, because this is when your body is most receptive to vigorous activity, especially the higher-intensity cardio. However, exercising later in the day is better than not exercising at all. One exception: Don’t exercise within one hour of bedtime. This can be too stimulating and can make sleep more difficult. It also works against what your body is naturally trying to do as it slows down and prepares for the repair and rebuilding that happens when you sleep.

Whether it’s jogging on a treadmill or outdoors, working out on the elliptical trainer or in a spin class, or doing good old-fashioned aerobics, cardio is the name of the exercise game.

What you need:

  • A supportive pair of exercise shoes

Step by Step:

Do 30 minutes of vigorous cardio, such as brisk walking or jogging outside or on a treadmill, using an elliptical trainer, bicycling, jumping rope, brisk hiking, or taking an aerobics class, spin class, power yoga class, or any other activity that gets your heart pumping.

Did you know cardio kicks off hormone repair?

It gets your circulation pumping to help get excess hormones moving out of your system. It also has a thermogenic effect on white fat and helps regulate hormone production and reception.

When looking to repair hormones, recipes like my Pan-Seared Salmon with Balsamic Roasted Vegetables are exactly what I prescribe - 

Pan-Seared Salmon with Balsamic Roasted Vegetables

H-Burn and Phase 3 | 2 | Prep time: 20 minutes | Total time: 30 minutes 


2 small yellow squash, sliced 1/2-inch thick
2 cups quartered fresh mushrooms (button, crimini, or shiitake), about 4 ounces
1 small red onion, cut into 1/2-inch-thick wedges
4 tablespoons olive oil, divided
1 tablespoon balsamic vinegar
Sea salt and black pepper
2 6-ounce salmon fillets
3 cups baby spinach leaves


Preheat the oven to 400 degrees.

Toss the squash, mushrooms, and onions with 3 tablespoons of the olive oil and the vinegar, and season with salt and pepper. Lay on a sheet pan in a single layer and roast until tender, about 25 to 30 minutes.

While the vegetables are cooking, remove the salmon from the fridge and allow it to sit at room temperature for about 10 minutes. Season with salt and pepper.

Heat a large skillet over medium-high heat (cast iron works best), and let it sit for about 5 minutes until very hot. Add the remaining tablespoon of olive oil and the salmon to the pan.

Cook the salmon until it lifts easily with a spatula and is well browned about 3 minutes. Flip and finish cooking on the other side, about 1 minute, until the salmon is nearly opaque in the center. Immediately remove the salmon to a plate.

When the vegetables are finished cooking, remove the pan from the oven and immediately add the spinach to the hot pan. Stir with a spatula until the vegetables are tossed and the spinach is wilted.

Serve the salmon on top of the vegetables. 

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