Tomorrow is Valentine’s Day, or as I adoringly refer to it…’Single Awareness Day’.  To be fair I am no less single today than I will be tomorrow, so I’m changing my perception a little. Tomorrow I’m going to celebrate me.  I’m a ninja warrior goddess and I’m worth the effort.  So for all of you that have the tendency to want to have a no pants, Netflix Sunday while annihilating a tub of cookie dough ice cream, (this may be a sampling of my Valentine’s Day past activities), let’s change it up and make better choices.

As a strength coach, I am a huge advocate of incorporating training into your daily regime.  When I’m looking to alter my mental state in a positive way, it’s my number one.

Training reduces stress by increasing concentrations of norepinephrine, a chemical mediator for the brain’s response to stress.  It can also reduce existing mental tension thus improving clarity and focus.

Exercise also releases endorphins.  These are the happy chemicals.  They create feelings of worthiness and euphoria.  Studies have also shown this to be relevant in diminishing symptoms of those with clinical depression.

Regular physical activity sharpens memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning.  If you are a lifelong learner like me, this is a huge motivator.

Eating that tub of cookie dough ice cream and/or destroying that box of chocolates isn’t going to make you feel near as good as a 20 minute run or an hour of resistance training.  Trust me.  I’ve weighed it out.  (See what I did there). 😉

I’ve provided a recipe for you so that you can satisfy the craving without destroying your self-esteem.

But first, for those of you in our #aspirefamily that are in fact part of an enamored duo, I have much love for you as well to impart.

If all of the aforementioned reasons aren’t enough to motivate you to start your V day with a sweat drenched training session, let me add ways it will exponentially improve your sex life to that list.  You’re welcome.

Exercise increases body confidence and you just feel sexier.  It gives you a feeling of control that will permeate into all facets of your life.

You will become more flexible.  More mobile.  Enough said.

It strengthens your cardiovascular system, (aka elevates your stamina).  To put it bluntly:  the better shape you’re in, the longer you’ll last in bed.

Let’s face it, sex is exercise if you’re doing it right, so get sweaty.  It’s a win win. 😉

And now, the piece de resistance…

Gluten Free Red Velvet Protein Bites

These are perfect to keep in the fridge or freezer, and they will travel well also. Gluten free, paleo/vegan option, and who the heck doesn’t love red velvet! xo


  1. 1/4 Cup Almond Meal/Flour
  2. 3 TBS Vanilla BioSteel Vegan Plant-Based Protein
  3. 2-3 TBS Coconut Flour
  4. 2 TBS Raw Cacao or Cocoa Powder
  5. 1 tsp Beet Root Powder (omit if you don’t want “red” velvet)
  6. 1-2 TBS Maple Syrup (optional- use extra coconut oil if you don’t add any liquid sweetener)
  7. 3 TBS Almond Milk
  8. 1 TBS Coconut Oil, melted
  9. 1 tsp Vanilla Extract
  10. 1/4 Cup + 2 TBS Dark Chocolate


  1. Mix dry ingredients (almond meal, coconut flour, protein powder, beet root powder) in a bowl.
  2. Add wet ingredients and mix well.
  3. Roll out dough onto tray lined with parchment paper and place in freezer for about 15 minutes.
  4. Remove from freezer and slice into small squares.
  5. Melt dark chocolate in the microwave in 30 second increments, and either dip the squares into melted chocolate or use a small knife to “frost” the squares.
  6. Store in the fridge or freezer and enjoy.

(found on

Happy Valentine’s Day! xo

Yours in Love and Chocolate,

Roberta J Gizen

Ninja Warrior Goddess, BHK, CPT

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