Debra’s Best Kept Daily Secrets: Episode 26

I’m pulling back the curtains, and the covers, in this episode. From pajamas to pajamas, here are the little things I do… AND some updates in the blog post below. We all upgrade occasionally! I polish my habits too!

Watch this episode for the habits I use for all-day energy.

Wake naturally.

If I’m not waking naturally at the right time, I know I’m not getting to bed early enough. Even though I wake naturally sometime around 5am, getting to bed earlier ensures I get my quota of 8+ hours. When you are waking naturally, and rested, you’ve nailed it.

Drink water with lemon.

Coffee with coconut cream. In the mornings, I grind my coffee beans myself and do the European pour-over method, then add a bit of chocolate stevia with coconut cream.

Recently I’ve been adding ghee and Bulletproof Octane and I’m loving it for a start to my morning. I alternate between these selections.


I surround myself with my “why” reminders.

The “CRY whys” are the ticket. When it brings you to tears, you got it!

Breakfast I: a pre-exercise snack

Typically 1/2 banana or Brown rice cake and Sun nut butter. I might do half a simple smoothie (leaving out fiber and fat until after exercise). This should depend on your goals.

Take daily micronutrients: 

Nutreince Multivitamin, Omega 3 with D, Magnesium Citrate (this one I take at night). If you’re reading my other blog you’ll know I’m also supplementing for hormone balance right now and there are a lot more bottles on the counter!

I go through periods where I need a probiotic (after stress or illness). I’m also diligent with a digestive enzyme to get on track after a gut disturbance.


Music to Flip Fifty By: My Playlist

  • Detroit Medley – Bruce Springsteen
  • Only the Good Die Young- Billy Joel
  • I’m Still Standing – Elton John
  • The Bitch is Back – Elton John
  • Betty Lou’s Getting’ Out Tonight – Bob Segar (intervals)
  • I Knew the Bride – Dave Edmunds (intervals)
  • Can’t Turn You Lose – Blues Brothers (intervals)
  • Brave Strangers – Bob Seger
  • How Could We Still Be Dancing – Elton John and
  • Your Love Keeps Lifting Me – Jackie Wilson

Quick Travel Intervals Training or a Desk-Bound Day:

  1. Boxing – Total body
  2. Wall sit-Lower body
  3. Push-up-Upper body
  4. Abdominal Reverse Roll Up Core
  5. Step-up onto chair -Total body
  6. Squat -Lower body
  7. Plank and lift leg in a chair
  8. Side Lunges

Skincare (outside in routine) 

I love these Annmarie Skincare products. Living in the midwest for 49 years, then shifting to altitude and living at 8800 ft., these products soothed my skin when nothing would! I use anti-aging eye cream and serum, plus a brightener daily. Then I use a gentle fascial scrub 1 or 2 times a week, plus an occasional mud-like mask. I love, love, love the honey mask. You will too! Try it!

Breakfast II: High Protein breakfast

60 Minutes after exercise when my body can actually use the protein to benefit muscles (before that there’s a blunting effect you want to be aware of). I love my Nutribullet (Got one? Get one $20 off)


Green Smoothie (Skin care inside out!)

chocolate protein shake for flipping 50

A little secret… this is also a craving killer. Any smoothie can be that includes the the perfect combination of protein powder, fiber, and greens.  That little trilogy knocks out both physiological and psychological cravings.

Adequate protein and fiber daily, are a must if you want to get or stay lean. If you need a wise-choice snack, add a little cacao to make a light creamy mousse-like chocolate shake either with nut butter or mint… poof! Cravings gone and you’re satisfied, without sabotaging yourself.

Cook once, Eat all week (28 Day Kickstart recipes)

Clothes I feel good in are a must !

No waiting for a special day or event… dress for success.

Epsom salt bath

I definitely do tub time more in the winter than summer, but it’s a year-round go-to for relaxation. It guarantees me a good-night’s sleep. In addition to Epsom salt, I use a few drops of lavender essential oil in the bath.


Essential oils in a diffuser (lavender for sleep) on my nightstand

In addition to the moist air, this serves as quiet “white noise” that helps block out any noises during the night.

Computer OFF by 6pm

When I stick with this, I sleep better. If you’re addicted to the little silver box or your phone with you until bedtime, try it!

TV off by 8pm

I turn into a pumpkin early. I love to get up early. In order to pay attention to when I’m really tired (not when a show is over or “it’s time”), I turn screens off.

Bedtime when I’m sleepy

There’s no time too early for me. I don’t decide it’s time for bed by whether the news has been on, or if the movie is over, or if others are still up. If I’m tired, I go to bed. Simple. To be at 100% during the day, I need 100% of sleep at night.

My favorite PJ Salvage pajamas, soft sheets (life’s too short not to do 400 ct)

It’s important to love where you sleep and have it dedicated to sleep. I don’t watch TV there or work there. I don’t have a desk there. Just sleep (or you know…) or a little reading or writing right before or after sleep.

A good book…. Not a great one…

It can take me MONTHS to get through books, because it’s simply a cue for me. A few pages and boom, I’m ready.

A worry journal so I dump anything on my to-do list for the night.

There’s always that last minute thing that comes to mind once you’re in bed. Will I remember to do that tomorrow? So I write it down in the journal I keep next to my bed for that purpose, and then I can relax!

Key Flip of the Day:

This is the last episode of season II. I’d love to hear from you. Have these episodes been helpful? What stands out as a favorite?

We’re planning Season III. I would love to hear what you want more help with. Send me your question to because we’re actively planning our 13 episodes now!  Leave your comment here too!

It would mean so much if you shared this with a friend!

Spread the love
Scroll to Top

Learn how to measure!

Prefer video format?
– Click/Tap Play Below –

how to measure
Play Video about how to measure
how to measure

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

Prefer video format?
– Click/Tap Play Below –

how to measure
Play Video about how to measure

Get Notified On The Next Session

Just enter your name & email to be notified on the next training…

Flipping Fifty Logo