college healthy living

How To Be an Effective Morning Person

How To Be an Effective Morning Person

How to make your mornings effective

I don’t know why but I have never really classified myself as a morning person before; however, I full heartedly have always classified myself as not a night person.  Honestly, I see zero productivity in any hour past 10/11pm.  Yes, hello.  My name is Colby and I am a 20 year old grandma.  TBH, both of my grandmas are #dope so I don’t have any complaints.

Back to the main point of this post… though I don’t think being not a night person (sorry for the double negative) automatically makes you a morning person, when I took a step back a few days ago, I realized that I actually am a morning person.  

I mean morning’s are my absolute shizzzzzz.

This hit me for the first time last Friday, when I had gone to the gym, stopped by the local cafe, ate breakfast at the local cafe, sipped some coffee, and was walking up the steps to my apartment on the phone with my mom when I realized I had to hang up and be quiet because everyone in my apartment was fast asleep.  I love mornings, I really do. 

One time I slept till 11, and was legitimately upset because I felt like I has slept the entire day away.

how to be an effective morning person


I am not saying you need to be a morning person with this ramble– heck, as a college student, sometimes I wish I was a night person instead.  But, in case you want to make your mornings even a bit more productive, I want to share some of my tips with you.

How to be a morning person (or more of one)

Set your alarm 4 minutes earlier than you normally do

Yup, that’s it. Not an hour, or even 5 minutes earlier, but four.  I promise you will not ever even think for a second about the missed 4 minutes of sleep.  Instead, you will be significantly less rushed, and awake before you leave.

Set one goal for the day

Before your booty even leaves the bed, think of one thing you can accomplish that very day.  And then, of course, accomplish it.  This small goal setting is one of the most important parts to getting your mindset right and daily action aligned with your goals. 

Make a loose plan for the day

Maybe do this one while you pee or something because it takes a bit longer.  Open up the notes on your phone and write a very loose plan for how your day is going to go.  Include meals and snacks too if you struggle with emotional and binge eating like myself! Here is an example of how mine looks:


morning person


Get fresh air ASAP

Especially now that the weather is getting more beautiful by the second, soak up that vitamin D! Not only vitamin D but #FRESH air. HEY allergy season.  Whether it be opening your blinds as soon as you wake up, cracking your window, or just stepping outside for a few moments, the fresh air will do wonders.

how to be an effective morning person

This is what I want to see

Here’s a way to get outside in the morning!

Drink a full glass of water

1, 2, 3…. CHUG! Did I say drink? I meant chug a full glass of water 🙂 Not in an aggressive way that you start burping and get bloated, but get water into your system to cleanse and get your organs working for the day.

Now, go here, and tell me your best productive morning tip!

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Posted by colbytriolo in college, College Living, empowering talks, 0 comments
How I Overcame Overeating at Night // Healthy in College

How I Overcame Overeating at Night // Healthy in College

I gained 20 lbs. from overeating at night

RELATED: Staying in Tune With Yourself

One of my goals with meals is to eat what I truly want  to while still maintaining some sort of healthy consciousness.

I have not talked about this on here before; however, my first two years in college were challenging in the way that I fell hard as a victim to overeating at night.  I was trying so hard  to maintain the same mindset I had in high school of eating so healthy , so clean and so strict all of the time.  And, while that worked for me in high school, when I came to college,  my mind was tired of it.

However, I still continued to force myself to stick to my rigid rules.  Because of this, my body, I didn’t realize for too long, was revolting.

I would follow my ‘rules’ all day, push all my desires out of my mind, and then when the sun went down boom, I would find myself overeating at night, every night.  I would eat foods I didn’t even want and foods I had been craving for a long time.

And, I would eat a lot of them.

It was a vicious cycle.  And, I never really put together that the reason I was losing control at night was because I was depriving myself during the day.  It was a vicious cycle that happened pretty much daily.  Each day I would wake up and say “OK, I ate like sh!t last night, so I am going to eat perfectly today”, and I would…. until I was home at night, and it would happen again.  A vicious, vicious 2 year long cycle.

The freshman 15 happened, and so did the sophomore 10.

I thought it was a result of the stress of school, and there was nothing I could think of to fix that so it just kept happening, until I realized it wasn’t stress.  I don’t remember the exact point when I realized it had more to do with how I was treating myself in terms of food, but #blessed that I realized at all.

For me, my go to overeating at night food was cereal.

It would be bowls and bowls of it, the funny part is that I don’t even like cereal that much.  But, I think it makes me feel safe because it is from my childhood and is something my mom and I eat together when I am home.  So, after pushing my food desires out of my head all day, I would be exhausted and reach time after time again for more cereal.

Then, I started listening to my body and my cravings.

Once I stopped depriving myself when the sun was up,

I was totally fine at night.  Instead of denying my body of foods I thought were bad (note: no foods are bad, everything in moderation is OK), I was listening to my body and therefore it rewarded me with not going ridiculous with the food at night.   What is weird to me is that now, though I am not eating such clean and ‘healthy’ foods during the day, and am eating whatever sounds good, I am actually healthier as a whole.


inspirational quote

I no longer eat excessive amounts of foods that I really don’t want but can’t stop myself from eating.

No longer am I constantly thinking about what I can eat, and when I can eat next.

I no longer let food control my mood.

All because I listen to my body and give it the nourishment it deserves and wants- whatever that may be.  For example, the other day I wanted carrot cake and a cappuccino for lunch.  A year ago I would have pushed that immediately out of brain and ended up eating 4  bowls of cereal at night.  However, I’ve gotten to the point where I, with little struggle, can sit down and eat carrot cake and drink a cap for lunch.


protein mug cake

RELATED: Quick Healthy Protein Packed Breakfasts

I know it is hard to change how your brain works,

but it is possible.  You have to fully commit yourself, You Make You, right?!  When you do something for 21 days consecutively, it becomes a habit.  I challenge you for the next 21 days to change the way you think about something, or go about something, that is negatively impacting your life, and see where you end up.

If you are feeling extra ambitious, I created a 21 Day Power Up, that assists you step by step with the process of rewiring your brain to your advantage!







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stop overeating


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