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

A safe, sane, simple workout plan is a busy midlife woman’s bestie. Once you have a plan, you are more likely to stick with it. So, end random exercise that gets random results and create a plan based on your goals. No matter how little time you have, you will want this simple plan that will make it easy to get results.

Simple Workout Plan

In this episode, I introduce 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 this Flipping 50 TV episode to understand how you can do each component in Step 2, and use your own calendar for Step 3.

Step 1: Prioritize

What are your goals? What is you most important goal?

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 your workout to fit your allotted time?


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

Reduce inflammation that contributes to back pain by avoiding inflammation-causing foods, such as sugar and processed foods.  Also, increase your inflammation-decreasing food consumption. Here is 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, while flax and chia seeds further the Omega 3 fats that decrease inflammation. So exercise, and then drink up!

Green Recovery Smoothie


  • 1 cup coconut milk
  • ½ cup frozen berries
  • ½ frozen banana
  • serving matcha
  • liquid stevia to taste
  • dash of cinnamon to taste
  • 20 almonds or 1 T. almond butter
  • Flipping 50 Paleo or Plant Based 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.

FAT BURNING BONUS: Recent studies show a 29% fat burning boost using matcha (and I only use this one – that’s quadruple screened) to make an equally delicious green PRE-exercise smoothie . Read more here. 

Flip of the Day:

Prioritize your goals, plan your five components, plug them into the time you have, and optimize every workout.

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 method for overcoming 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! 

Seeking an at home exercise solution? You might like this post. 

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Learn how to measure!

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Circumference outside of both arms, at the armpit

Right Triceps
Halfway btwn shoulder & elbow, arm extended.

Find the widest point of girth at the hips

Right Thigh
Standing with weight on both legs, measure halfway between knee cap and hip flexor

Right Calf
Standing with weight on both legs, find the largest point of calf.

how to measure woman outline

Measure from the rib cage just under breasts at bra line

At the belly button/umbilicus

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