college fitness

Total Body Stairs Circuit and Quest Nutrition at Target

Total Body Stairs Circuit and Quest Nutrition at Target

On a quest to ____.

Before you continue reading, head over -> here <- and comment what you are #OnAQuest to.  Me? I am on a quest to becoming the most full and complete version of myself I can possibly be.  That may sound weird but lately I have taken a few steps back and come to realize that before I can achieve any of my objective  goals I need to find and become my true and utter COLBY self.

So tell me, what are you on a quest for?

Here’s some exciting news


quest nutrition target


Maybe you’ve seen on Quest Nutrition’s IG, or possibly my IG story ;), but BIG NEWS: Quest bars are now sold at Target in their new 4-pack boxes.   And, if you know me in even the slightest way by now you know these are my go to protein bars, so I immediately had to go check it out (& buy a few boxes of course). I went to my local Target in Ithaca, NY. and then of course struggled with which ones to pick out.  I settled for two that I haven’t had in a while: Oatmeal Chocolate Chip and Mint Chocolate Chunk!


quest nutrition target

quest nutrition at target


While typing this I realized they are also on Target’s website for the same price as in store  ($8.99 for 4-count box).  Check that out here.

My favorite way to eat Quest Bars?

Honestly, I used to make the most intricate and out of the box recipes from Quest Bars, check out their stockpile of recipes, but then

  1. I hit college and my time went out the window and
  2. I realized that I actually truly enjoy eating Quest Bars in their plain ‘ole form.

Though, I will admit, I do enjoy cutting them up into pieces and baking them into cookies once a month or so. BUMP: try that!!

And then of course, I enjoy them after a workout of course! Dun, dun, dun.. you didn’t think I would leave you without a workout, did you?  Here is a fun (yes, fun)….

Total Body Stair/Stadium Workout

If you like this work out, checkout -> EasyFit -> Workouts you can do anywhere, anytime ($2.50)

True story: I did this workout two times since filming it, MAY be my new favorite! I’ve been loving challenging myself to get out of the gym lately.  Now, head to your local target (tar-jayyyyyy anyone?) pick up your favorite box of Quest Bars and go KILL this workout because YOU.MAKE.YOU.

colby triolo

Pin away!

total body stadium workout







Posted by colbytriolo in college, College Living, workouts, 0 comments
A Day Of Eats // Healthy in College

A Day Of Eats // Healthy in College

What do I eat in a day?

What does a 22-credit student, small business owner, fitness lover, part time job haver eat in a day?  As you learned in my last post on How I Overcame Overeating at Night, I try to switch up what I am eating daily in tune to what my body is feeling that day.   A major component to maintaining my healthy mind body and soul balance is to listen to my body and fueling it with what it actually wants instead of what I think it should have.

I do not meal prep at the beginning of the week

for this exact reason.   For me, it doesn’t work for the sole reason that I do not know what I will want for lunch next Wednesday, so if I pack 5 meals of chicken, veggies, and rice up on the weekend,  I will eat it, but my body won’t be satisfied until it gets what it is feeling that day.  Does that make sense?  Essentially, I prefer to prep food the night before so I have some sort of idea of what sounds good.

‘What sounds good’ is a question I ask myself often, 

because I am still in the stage of reverting to ‘oh a salad is healthy I should eat that’ when it is not something that will satisfy me.  So, I try to spend time getting to know my body and what it is feeling before I shove food down.  One of the most important things I focused on in How I Overcame Overeating at Night was the fact that though I may not be making as pristine choices in terms of clean foods during the day, because I am not gorging myself at night– I am healthier.  

Enough babbling, here is

What I eat in a day:

February 20, 2017

Overnight Oats

I make the same base recipe every night and then customize in the morning.


Base recipe:

1/2 c quick oats

1/3 c greek yogurt — OR —- 1 scoop protein + 2T greek yogurt

1/2-2/3 c almond milk

pinch of sea salt

For more base recipes that are easily customize-able: check out my Eating Clean & Living Strong eBook


Yellow Apple and Almond Milk Cappuccino

I’ve learned that my stomach, and IBS, really hates when I have coffee without food, or on an empty stomach, which is what I used to do all of the time.  So, this is my typical mid morning snack.  Also, I only eat yellow apples.  Also, if you don’t like how milky lattes are, get a cap!


almond mlilke latte


PB&J on toasted bread

Why don’t I have a picture of this? Unsure, but I was craving one when I woke up.  I prepped it quick, threw it in a baggy and had it at 1:3opm ish.   TIP: toast the bread to avoid sogginess.


Avocado & Sriracha Toast

Was hungry around 430 and thought it was too early to eat dinner, and in an effort to avoid post dinner snacking, I had some avocado toast to hold me over for a few hours.

avocado toast


Diced potatoes, yellow squash, chicken, BBQ sauce

I keep a lot of random ingredients in my fridge for hodge podge meals at night, and these ingredients looked the most appetizing!  I use Simple Girl BBQ sauce — it’s actually an addiction 😉 (gluten free, all natural, and 0 zero calories)!

healthy dinner


Chamomile tea with coconut milk

I almost always have some sort of tea– or coffee, if it’s that kind of night, a bit after dinner.  If you have never put a dash of milk in it, TRY IT!



How I Overcame Overeating at Night

Quick Protein Packed Breakfasts



PS: Are you in college and trying to balance health, happiness, and school?  CollegeFit may interest you! It is only $2.50, here.


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Posted by colbytriolo in College Living, healthy recipes, 0 comments
Quick Protein Packed Breakfasts // Healthy in College

Quick Protein Packed Breakfasts // Healthy in College

5 protein packed breakfasts you can make in under 5 minutes

Bonus: Follow my College Healthy Living board on Pinterest!

Do you know those mornings that seem to move faster than light itself?  Those days when you are sprinting frantically around your apartment trying to shovel food down, remember all your books, put your shoes on, and chug coffee at the same time?  Yes, that is me on the regular.  Today, I want to share with you 5 recipes, if you can even call them recipes that you can whip up in less than 5 minutes to keep you full and focused all morning.

&& After you check out the recipes below, check out my last blog post, Must Haves for Mind and Body Health, for some more great healthy living hacks.

Quick high protein, dorm room friendly breakfasts to try this week

Protein microwave oat cake

Screenshot this recipe.  Ready?

1 T flour (I use gf blend)

1-2 T oats

1 scoop protein powder of choice (I use Designer Whey — this link gets you a 20% discount)

1 tsp baking powder

2 egg whites or 1/4-1/3 c

1/4-1/3 c nut milk (add until you have pancake batter consistency)

*add-ins of choice: berries, chocolate, etc

Microwave 2-3 minutes, until fully cooked (or not, if you are about that lava cake life).


protein mug cake


Microwave eggs

There are endless ways to make eggs in the microwave.  You can learn all of the options here.  SNEAK PEAK, sunny side up: heat a plate for 30 seconds, remove and grease the bottom, carefully plop an egg on it, and microwave for 45 seconds.  If not cooked, microwave in 15 second intervals.  BOOM. DELISH.

Greek yogurt bowl

Go crazy with whatever toppings you desire that day. TIP: use plain greek yogurt and add cinnamon or fresh fruit to cut the bitter taste.


greek yogurt bowl


Leftovers hodge-podge

Ever wonder how else you can re-purpose dinner leftovers?  Here is an idea: use them as the base for a breakfast bowl.   Throw your leftover veggies and starches in a bowl, add some saussge and/or eggs, badaboom badabing!  Or, take your leftover protein, chop it up, add it to an omelet, throw some veggies in, viola! Get creative.

Check out my CollegeFit eBook for dorm friendly meals ($2.50)

dinner left overs

Breakfast toast

Here are three fast, delicious, and protein packed breakfast toast ideas:

  • sliced turkey and avocado

  • avocado and egg (peep directions above for eggs)

  • greek yogurt, berries, and almond butter

high protein avocado toast



This one has endless options.  The  must-haves: base liquid (almond milk, orange juice, etc), greens, and berries.  From there, I suggest adding nut butter, protein powder, and other random veggies.


high protein breakfast



Prep a “customizeable egg souffle” the weekend before and slice into 3-5 pieces for a grab and go breakfast,  you can find the recipe here. I make this every week!


breakfast meal prep


While these are all great options for busy college students, these can work for anybody.  I simply present them as college healthy living solutions because well, that is what I am right now!

If you try any of these, or even come up with your own, I want to see.  This semester I aim to make healthy living in college a prominent part of what I share, but I want it to be interactive.  So, use the hashtag #YMYHealthyCollege on Instagram and Facebook to share your recipes and versions of quick protein packed breakfasts for everyone to see.

PS.  Did you see my most recent link up with OLLY Probiotics? Click here to receive your FREE sample of these on the go probiotics.


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Stay connected:

Subscribe to YouMakeYou blog

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Posted by colbytriolo in College Living, healthy recipes, 0 comments