With all of this amazing and fresh summer produce in season, I’m eager to use all of the delicious fruits and veggies in as many ways as possible. I love incorporating fruit in lunches and dinners — such as salads, slaws or salsas — to add a tang or a bit of sweetness, depending on the flavors. This Jerk Chicken and Mango Salsa recipe was inspired by my love of mango and my desire to get out of my comfort zone in the kitchen. The combination of the spicy chicken plus the tangy mango and an added bonus of creamy avocado makes for a bowl of some serious flavor!
Disclaimer: I don’t have a grill (insert sad face emoji here) so I cooked this chicken on the stove and finished it in the oven to keep it from getting overly dry. I recommend using a grill if you have one because it will add loads of delicious flavor AND give you that summer vibe that this whole dish has going on!
Much like my goals in the kitchen to move out of my comfort zone, I’ve been working hard to switch up my fitness routine lately and get out of the workout slump I was in for a bit. Right now I’m doing a little bit of a lot of things with the hopes to find out what balance works best for me. Here’s what a typical week has looked like so far in June:
Monday: Spin class (I teach on Monday nights, so this is half working out, half instructing)
Tuesday: 45 minutes of cardio/strength training on my own
Thursday: Rest day
Friday: Hot yoga at CorePower
Sunday: Rock climbing at my gym or hiking, depending on the weather
I think it’s so important to switch it up in the gym every once in a while and challenge yourself to try something new! I really did not think I’d like hot yoga, and now I’m hooked. For years Katie has inspired me to try CrossFit and I finally got around to it. On the weekends I find that I enjoy doing something fun and playful, like hiking, tennis, or just exploring whatever Portland has to offer. My point is that if there’s a goal, class, or new exercise on your bucket list — jump in and give it a shot! You’ll never know until you try.
Katie shared some awesome workout suggestions for you guys last week, so I wanted to share a sample spin class and playlist for you. Let us know if you give any of our workouts a try — we’d love to hear from you on Facebook, Instagram, or via email. And remember to subscribe to our newsletter to get the scoop on the latest recipes and fitness tips from us each week!
50 minute interval spinning workout (Here’s my Spotify playlist to go along with it.)
10 minute warmup (80-100 RPM) – Challenge yourself to stay above 80 RPMs with moderate resistance to get your heart rate up.
- Seated flat (3 minutes)
- Combo seated/standing climb – alternate every 30 seconds (3:30 minutes)
- Seated hill – increase resistance every 2 minutes (4 minutes)
20 minute interval ride (75-90 RPM) – Push hard enough in every interval that you need a recovery. Increase the resistance for an extra challenge.
- Seated sprints at 80-100 RPM (10 minutes) – repeat this sequence 2x:
- 10 sec sprint / 50 sec rest
- 20 sec sprint / 40 sec rest
- 30 sec sprint 30 sec rest
- 40 sec sprint / 20 sec rest
- 50 sec sprint / 10 sec rest
- Seated jog/run/sprint combo at 80-110 RPM (3 minutes) – alternate between a jog, run, and a sprint every 30 seconds
- 30 sec sprint intervals at 80-110 RPM (8 minutes)
- 8x 30 sec sprint / 30 sec rest
12 minute endurance ride (65-75 RPM) – The resistance is heavy and your legs feel tired, but give it everything you’ve got in this final 12 minute push to the end!
- Combo seated/standing climb – alternate between standing and sitting every 1 minute (3:30 minutes)
- Seated hill – increase the resistance every 1 minute (5:30 minutes)
- Standing flat – turn down the resistance and begin to recover
Cooldown – Take off all the resistance and pedal lightly for 5 minutes. Make sure to stretch too!
We are committed to helping you reach your food and fitness goals this summer! Our ebook, Whole Health Hacks’ Guide to Pre and Post Workout Meals, has 35+ recipes, meal plans, and grocery lists to fuel your summer fitness routine. Check it out here for all of the details and a sneak peak at some of the delicious recipes!
- 6 green onions, chopped
- 1/2 onion, chopped
- 1 jalepeno pepper, seeded and minced
- 2 tbsp coconut aminos
- 1/4 cup white vinegar
- 1/4 cup olive oil
- 2 tbsp coconut sugar
- 1/2 tbsp thyme
- 1/2 tsp cinnamon
- 1/2 tsp allspice
- 1-lb chicken breast (sliced in half) or chicken tenders
- 1-2 tbsp olive oil for cooking
- Optional: Serve with white rice or cauliflower rice, avocado slices, fresh lime wedges, and cilantro.
- 2 mangoes, peeled
- 1/4 cup cilantro
- 2 tbsp red onion
- 1 avocado
- 1/2 cup pineapple
- Juice of 1 lime
- Pinch of sea salt
- To make the jerk chicken marinade, mix all of the ingredients together in a bowl. Marinate the chicken in the fridge for 4-6 hours or overnight.
- Once the chicken has marinated, remove it from the marinade.
- Preheat oven to 350F. Add 1 tbsp of olive oil to a large saucepan over medium heat. Cook 4-5 pieces of chicken in the pan for 2-3 minutes on each side, lightly browning each side. Remove from the pan and add to a baking sheet.
- Finish cooking the chicken in the oven for 8-10 minutes, until cooked through and no longer pink inside.
- While the chicken is cooking, prepare the mango salsa. Chop all of the salsa ingredients and mix together. Store in fridge until ready to serve.
- Cook the chicken on the grill if preferred. Serve with cauliflower rice or white rice, cilantro, avocado slices, and fresh lime wedges.
More chicken recipes!