Happy Valentine’s Day from Fit4Females.  Start your day off right with our Valentine Smoothie and 14 minute “Love Me” Fitness Challenge.  Valentine’s Day should be a day to remember to celebrate loving yourself and family and friends around you.  Say something positive about yourself right now no matter what your situation and enjoy!

Valentine Day Dog

Cupid’s Protein Smoothie

 Valentine Blender Smoothie

Banana Berry Smoothie

Gluten free, dairy free, vegetarian, nut free option

Ingredients: Makes 2-3 servings

  • 2 cups unsweetened plant based milk
  • 2 tbsp almond butter
  • One serving protein powder of choice *I use this
  • 2 tsp chia or flax seed
  • 8 frozen strawberries
  • 1 banana
  • 1 tsp unsweetened cacao powder

How to Make:

  • Load the liquid first in a blender
  • Add the rest of the ingredients in the order above
  • Blend and enjoy
  • Save any left over in a sealed mason jar *it will change colour because of oxidization

Trina’s Tidbits:

Opt for more natural sources of protein when possible. If you can mix between using protein powder and plant based sources of protein, you will give yourself a well rounded diet and nutrients.

Look for a Protein Powder that has the NSF certification to guarantee cleanliness.  I love this one.

14 minute “Love Me” Challenge

Full VIDEO Workout here:


Valentines day workout

14 Sexy Squats or Squat Jumps

14 Low Love Skaters

14 Cupid Calf raises

14 Pushups

14 Positive Word Planks

*plank until you say 14 positive words, “I love me, I am strong”, etc.

If you have weights, add them to the squats and calf raises.  Repeat from the top for 14 min in total!

Valentines Day

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Be sure to check the Blog regularly and LIKE us on Facebook for lots of great tips! xo

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