Create a Safe, Sane, Simple Workout Plan: Flipping 50 Episode 4

Once you have a plan you are more likely to stick with it. End random exercise that gets random results and create a plan based on your goals. No matter how little time you have, you’ll want this simple plan to make it easy to get results.

In this episode I went through the three-step plan I use with every client to determine what our most important actions will be. Take time to do each step thoroughly before you move on to the next. Use the Flipping 50 show episode to understand how you can do each component in Step 2, and your own calendar will set your Step 3.

Step 1: Prioritize

What are your goals? What’s the most important one?

Step 2: Plan

How will you warm up, do your main set, include function, core and cool down in each workout?

Step 3: Plug

How much time do you have available? How can you narrow or expand to fit your time and get it done?

Today’s question came from a woman with back pain and 80% of us experience that at some point.

Reduce inflammation that contributes to back pain by avoiding inflammation-causing foods (sugar is a big one and processed foods in general fall into this category too). Increase your inflammation-decreasing food consumption. Here’s one example in this post exercise recovery smoothie. Check out more recipes here!

The berries, spinach, and cinnamon are good for antioxidants. The avocado is a big anti-inflammation boost. The flax and chia seeds further the Omega 3 fats that decrease inflammation. So exercise, and then drink up!

Avocado and Kale

Green Recovery Smoothie


  • 1 cup Coconut milk
  • ½ cup frozen berries
  • ½ frozen banana
  • liquid stevia to taste
  • dash of cinnamon to taste
  • 20 almonds or 1 T. almond butter
  • Girls Gone Paleo or Plant Based Girl Vanilla Protein
  • 1 T chia seeds
  • 1 T ground flax
  • ¼ avocado
  • small handful spinach
  • A few ice cubes

Blend all together (ice on top helps push the other ingredients down). Enjoy.

Hint: cut down on the liquid by half and you can make this beautiful green smoothie bowl (pictured) instead.

Hint BONUS: Recent studies show a 29% fat boost using matcha to make an equally green smoothie PRE-exercise. Read more here. 

If you suffer from chronic back pain or have recurring flares, check out my Prevent Back Pain with Five Steps course in I was thrown off a horse 30 years ago – onto a pile of wood – and learned the hard way the best way to overcome injury and create a strong core. Check with a physician before implementing any new exercises.

Have you got a question or challenge you’d like to send? Visit today! 

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