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Wed Feb 21, 2018

Snatch: 2 OT90 x 8 - build from 65%

10 min AMRAP 20 Front Squat (95/65) 50 Double unders


The first Open workout will be announced tomorrow night! If you are not already registered, get on it :-) We are busy setting up teams for the our greatest community even of the year: the BRIO Intramural Cup. More information can be found here. If you have not already been added to a FB group, please friend request Jocelyn. If you are off the grid and not on FB - don't worry! Your house leader will be in touch with you via email before the weekend.



From Coach Courtney, RD

This recipe is my "go-to" option when I need to quickly prepare some protein to have ready for the week. It only requires 2 ingredients that you can keep stocked in your freezer and pantry at all times! Once prepared, the flavourful chicken be enjoyed in a variety of dishes including tacos, salads, burritos, quesadillas, burrito bowls, or wraps. You will never get bored! I like to keep the recipe simple but just using chicken and salsa. But you could add diced jalepenos, onion, or garlic for some extra flavour. Refer to the infogrpahic for how to customize your own Mexican Meal - with Salsa Chicken being a great protein option!

I prepped the chicken in an Instant Pot but in the past have used a slow cooker.


  • 1 pound (454g) chicken

  • 1 cup (250mL) salsa


  1. Add the chicken to the slow cooker or Instant Pot. Cover the chicken with salsa.

  2. If using the slow cooker, cook on high for 4 hours or low for 7-8 hours. If using the Instant Pot, set it to the poulty setting and cook.

  3. Shred the chicken and enjoy on tacos, salads, burritos, buritto bowls, or wraps.

Search "Vitality Nutrition Salsa Chicken" in MyFitnessPal to add the Nutrition Facts to your MyFitnessPal.

Yields: 4 servings

Nutrition Facts

Calories: 145

​Carbohydrates: 6g

Protein: 26g

Fat: 1g

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