Tabata WOD and Paleo with Cam

Nick 1

Our resident CrossFit coach, my handsome hubby Nick, is back!.  He’s an awesome coach, you can see him in action at Folsom City CrossFit.

What’s “Tabata” with you?

Today’s workout introduces a high intensity interval training (HIIT) format called “Tabata.”  This version of HIIT was developed by Professor Izumi Tabata in 1996 training olympic speed skaters.  The Pros of Tabata training are that (1) it improves aerobic and anaerobic fitness, (2) boosts metabolism to help burn fat, and (3) challenges your mental strength with high intensity demand.  It is simple, short and extremely challenging.

Tabata is 8 rounds consisting of 20 seconds of work followed by 10 seconds of rest.  Example: Push ups for 8 rounds of 20 seconds of as many push ups as you can do, then 10 seconds of rest.

For today’s WOD, I have selected 4 movements that we have done for Workout Wednesdays in the past.  They will all help develop core strength.  For those of you that are new to Tabata I’m sure the concept seems very simple and you may be skeptical that you can get a good workout in a total 17 1/2 minutes.  I assure you, if you push yourself during these intervals you will feel differently once you have completed this workout.

Tabata: 4 movements, 8 rounds each movement.

(1) Burpees


30 seconds rest

(2) Air Squats


30 seconds rest

(3) Mountain Climbers


30 seconds rest

(4) Sit-ups



Good luck everyone!!!

Paleo Recipes with Cam

For my last blog post on Mama Momtourage, I’m going out on a high!!  I am giving you a fish, chicken, and tri-tip recipe.  What can I say, I’m a nice lady.  I hope you all have enjoyed some of my favorite Paleo recipes as much as I have enjoyed sharing them.  We are all busy mamas and can all use some new ideas in the kitchen.  I hope to come back from time to time to share more awesome ways to make your life a little more healthy and your tummies nice and full.

First up Coconut Chicken!!  This is my all-time favorite Paleo chicken.  It is super easy, juicy, and yummy.

Coconut Chicken


  • 1 lb boneless, skinless chicken breasts
  • 1/4 cup almond flour
  • 1/4 cup unsweetened shredded coconut
  • 1/8 tsp sea salt
  • 1 egg
  • 2 Tbs coconut oil

Mix almond flour, shredded coconut and sea salt together in a bowl.  Beat egg in separate bowl.  Dip chicken breast in egg and roll in dry mixture.  Heat a frying pan over medium heat and add coconut oil when hot.  Pan fry chicken until fully cooked. If the crust starts to brown and your chicken isn’t fully cooked yet (this will depend on the size of the chicken breast), take it out of the pan and place it in the oven on a baking sheet at 350F for 5-10 minutes covered with foil.

Crockpot Tri-Tip


  • 2-3 lbs of Tri-Tip
  • 1/2 cup of Beef Broth
  • 3 tbls of Italian seasoning or 1/2 packet of dry Italian dressing mix (non-paleo)…
  • Generous sprinkling of garlic powder
  • Sea salt to taste
  • 1 tbls of ground mustard
  • 2-4 dashes of Hot Sauce (Frank’s)
  • Drizzle with Olive Oil

Add broth first, then Tri-Tip.  Top with all the spices, hot sauce, and olive oil. Cook on low for 8 hours. If all the broth cooks down add more at anytime.

BBQ Salmon


This is another easy go-to.  Simply cut your large side of salmon into 6 pieces and place in a foil boat (meaning sides of foil flipped up to keep liquids in and so that it can be closed).  Drizzle with olive oil, lemon juice, and a garlic seasoning (I like one that is a mix of garlic, basil, onion and salt).  I close the foil boats and pass them off to the hubby to BBQ.  As you can see asparagus or broccoli with mushrooms is our veggie of choice.  I simply sauté either or those veggies and mushrooms with olive oil, coconut aminos, and garlic.

These recipes look awesome!  For me, the try-tip is a really great recipe because there have been so many times I’ve wanted to make one but didn’t have enough time to BBQ it.  Slow cooker…genius!

Thanks so much to Nick and Cam for providing us with healthy tips, recipes, and workouts each Wednesday this January.  I hope they come back from time to time with more healthy info for us!



5 thoughts on “Tabata WOD and Paleo with Cam

  1. Tbabatas are no joke. I couldn’t walk for a week the last time I took an hour class. That Tri-tip is going on my meal plan for next week. Sure to be a big hit in our house! Thanks Nick and Cam!


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