healthy choices

Dear Confused Millennial Part 2

Dear Confused Millennial Part 2

Dear Confused Millennial,

its okay to be scared


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Part 1: My Letter to you

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In part 1, we acknowledged that it is hard, it can even be terrifying to have uncertainty  and confusion about our futures.  And then, I told you the number one thing we can do to make this uncertainty easier for us.

The best thing you can do, the best thing we can do, is let go of the fear and the worry, let go of the future and be in the now, say YES to what we were put here to do… LIVE.  Be in the very moment, and do what your heart desires at every given opportunity.  Because when we do that, we unknowingly are allowing our futures to fall into place.  — part 1

Today is all about actually DOING this: saying ‘yes’, living for the moment, listening to our bodies & our hearts.

sleeping giant state park

On top of the world

As a confused millennium myself, I know this can be extremely hard, to say the least, so here are my top tips for you.

How To Live In The Moment & Chase Your Happiness

The moment you have right now is the only one you can change. 

Live in the very moment.  You can’t change the future until you are there and you can’t rewrite the past.  So, live in this very moment and do not let your worries about the future affect your now.

Forgive and forget the past.

Do not beat yourself up about what has happened in the past.  Hear me when I say that everything happens for a reason. You went through what you did for a reason, instead of letting it bring your present down, use it to build you up.

Related Reading: Make Your Setbacks Your Stepping Stones

Stop trying to predict the future, create it instead.

If your heart is telling you to pursue something, but you are thinking to yourself  “oh, well that’s not what my family would expect me to pursue” or “I don’t know if I have the skills for that”, shut your thoughts down and TRY.  For gosh sake, you don’t know until you try, stop trying to predict the future, and create it instead.  Now, I don’t mean go out and do something that puts yourself or others at harm.  Rather, I mean stop letting your fear of not satisfying others get in the way of doing what you truly and utterly desire to do.

When you fall down, get right back up- mentally, and physically.

Honestly, falling down is GOOD; you learn many lessons, you develop a deeper understanding, you become a tougher being.  The only way falling down becomes negative is when you stay down and lay there like a sad puppy.  No, no, no.  Respect yourself to laugh it off, get up and come back stronger.

Stop feeling sorry for yourself

Again, respect yourself enough to not make excuses. Sh!t happens, it does.  Don’t waste time making excuses and feeling sorry for yourself, decide what your heart wants, and take it.

Confused millennial, let’s do this.

Here’s a fun little savable image you can use to remind yourself of these tips regularly.  Feel free to PIN to share & help me enter the pinterest scene. >> Colby on Pinterest


how to live in the moment



PS. I want to help you  conquer your YouMakeYou journey? Check out my 21 Day Power Up! I am offering 25% off during this dear confused millennial series with the code: letsdothis 

dear confused millennial



Posted by colbytriolo in college, College Living, empowering talks, 1 comment
Reasons to Smile When Life Isn’t Perfect

Reasons to Smile When Life Isn’t Perfect

Why is smiling so great?

Because smiling is more than a simple facial movement; rather, it can change the entire emotional state of your mind and body.  I’m not kidding, I’m about to go all science on you so get ready.

Here is how smiling makes you happier…

When you smile you contract muscles in your face– let’s call them smiling muscles.  These smiling muscles, only when contracted, begin a positive feedback loop through our bodies that once in the brain, solidifies the feeling of happiness and joy structurally.  It gets better.  Your brain not only is aware of the fact that you are smiling but actually keeps track of  it.  Meaning, the more and more your brain is acquainted with this smiling pattern, the more it rewires your entire thought process to break it’s natural tendency to lean on negative patterns.

Related: The Science of Happiness

Essentially, the more you smile, the more likely you are to think, and be, positive during un-smiling times.

That is what the whole ‘YouMakeYou’ journey is based on… engraving positive patterns into your brain to deter from the negative ones, resulting in you being able to take life head on from the best mental state possible.  And of course, to leave you with these positive patterns that foster you to accomplish your goals and dreams, whatever they may relate to.

Trust me, I know there isn’t always a reason to walk around with a wide-toothed smile on your face, life can be rufffff.  But, I’ve got you covered with a list of things that can make you smile whenever, wherever you need that extra uumph.

Be sure to follow me on Pinterest for more HAPPINESS BOOSTERS.

Reasons to smile today, right now

Say “HI!” to your knee out loud

Press play, that is all

Peanut butter.  Full jar.  Just you and a spoon.

Cancelled lectures

“You’re beautiful, seriously”

When a panda is born it weighs 3-5 oz. and is 7 inches long, and actually the cutest thing ever, exhibit A…


baby panda


When you tickle a rat, they laugh, but in such a high pitch tone you actually need special equipment to hear them.

Memes, go look at some memes

Long showers

Free food, ow owwwww

Sunsets on the beach

I can’t wink, but this cat can…

cat winking


Pay day, wooo!

Fresh notebooks

Unexpected package deliveries

You reached a free drink on your rewards card, hollllllaa

A friend buys you ice cream

A friend buys you … really, anything

Chugging a glass of ice water after a workout

Because dogs stare out the window longer than soap opera actors do

Sometimes people, or animals, forget the screen door is closed

I’m a victim of  ^, picture that

If you wanted to, you could contact anyone your heart desires is 2 seconds flat

The smell of coffee

Laying in bed, with a bag of popcorn, and Netflix

Chocolate.. or if you’re weird like me, vanilla

There is only one you in the world.

And, you are the best you there is.


Hey, you….

dog smiling


yes, you! If that didn’t work, did this?

Shine on, keep smiling fam.

Peep, I put this in convenient save-able form for you.  Pin away friends!

reasons to smile today


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Posted by colbytriolo in empowering talks, 0 comments
Getting Back on Track

Getting Back on Track

30 Day Blogging Challenge #28

I have a marathon in 5 days. 5 days, holy shit. 

Do you want to hear something brutal?

From November 02 to November November 12, I was physically not able to run.  What do I mean? I mean I was put onto an antibiotic for an overseen stomach infection that got out of hand.  The antibiotic I was put onto is called Ciprofloxacin.  I couldn’t stomach more than white rice and chicken broth for those ten days.  The little fuel was not what was holding me back from running, what was holding me back was the incredibly high risk of rupturing my Achilles’ Tendon’s when running while taking Cipro.  While the risk is significantly high, there is no research that can help figure out additional factors that put you in the highest risk category so after talking to my parents and some doctors it was decided that running was simply not an option, rupturing an Achilles’ is the last thing any athlete wants.  There was actually talk of me not running my marathon on November 20, but that dispersed quite quickly after my input– I have been training for 18 weeks, I have given up too much to just give in.

Now, I am going to stop babbling and get to the main part of this article which is how to get back on track when unexpected hiccups hit you.  I’m fine now, I’m dandy… in whatever sense it can be.  Sure, the risk is still there for me, but I am off the abx so the chance of tendon rupture is significantly lower.  I’m just going to have to exercise listening to my body on race day and stopping if need be.

I want to share with you some of the things I did to get back on track, and some of the tips I got from friends.

Before I get started, I want to make one thing clear– these tips are not solely for getting back on track with training, these apply to all tracks you want to get back on.  

  1.  Be kind to yourself.  Don’t dwell on the fact that you were off the track at some point.  Move on. The longer you dwell, the more you are holding yourself back.
  2.  Don’t overdo it.  When you jump back in, do it rationally.  Do not try to make up for lost time by going in too aggressive.  Take it slow, think before you act, and listen to your body– it knows best. 
  3. Do not get frustrated.  Stemming from #2, do not get frustrated if you are not exactly where you left off, do not get frustrated that you can’t leap ahead.  Just because something isn’t optimal in your perspective, does not mean it is not beneficial and pushing you forward along your journey.
  4. Keep an open mind.  Things may,  or may not, have changed.  Your thoughts and goals may have changed.  Be open to the idea that your journey may be a slightly different path now based on how your thoughts have changed.  THAT’S OKAY.  The ability to change is the beauty in an adventure.
  5. Recommit.  Yes, there was a reason you were taken off the track for a bit, but now you are back so commit yourself to being back! If that means scheduling time into your day to focus on your goal, that’s what you have to do.  If that means taking a few moments each morning to remind yourself of where you are and where you want to be, that’s what you have to do.

Most importantly, remember the post I wrote a few weeks back called Turning Your Setbacks into Stepping Stones because your time off the tracks happened for a reason, everything happens for a reason.  The decision is yours to choose if you will come back stronger, or let it hold you back.



Join the other 10 readers who began my 21 Day Power Up this week!

Posted by colbytriolo in 30 Day Blogging Challenge, A Day in My Life, empowering talks, motivation, 0 comments
Healthy Eating Swaps

Healthy Eating Swaps

30 Day Blogging Challenge #25

I’m actually writing this on Wednesday because I will be locked up in a Computer Science building participating in a hack-a-thon all weekend. Not going to lie as nerdy as it is, I am pumped.

When I sat down to write this I was eating bowl of Chex, which then made me realize that in 25 days of blogging, I have yet to make a post strictly about food…. not sure if that is impressive or sad, so I’m going to change that.

Let’s talk healthy eating swaps.  Before you read, scroll down to the bottom and comment your favorite, I’m curious!  

Here we go…

Croutons -> Banana Chips or Roasted Chickpeas

Candy -> Apples with Peanut Butter, or Dark Chocolate

Pasta -> Cauliflower Rice or Black Bean Pasta

Bread -> Rice Cakes, Roasted Sweet Potatoes

Ice Cream -> Banana Ice Cream (simply: frozen bananas + tiny bit of almond milk… blend blend blend)

Specialty Lattes -> Almond/Coconut Milk Latte with added Cinnamon (powder not syrup)

Endless Nighttime Snacking -> Hot Tea

Chips or Pretzels -> Air Popped Popcorn

Bottled Salad Dressing -> Olive Oil and Balsamic Vinegar

Cereal  -> Overnight Oats

Sugar -> Cinnamon

Creamer -> Splash of Almond Milk + Pinch of Salt (cuts the bitter)


Now, it’s your turn! What is your favorite healthy eating swap?

xoxo YouMakeYou,


— Get tons more tips that are budget saving in my $2.50 eBook .. CollegeFit


Posted by colbytriolo in 30 Day Blogging Challenge, healthy recipes, 0 comments
Tips To Balance a Busy Life

Tips To Balance a Busy Life

30 Day Blogging Challenge #23

Do you know the days when you feel like you were hit by a bus full of shit to do, when you have so much on your to do list that you don’t know where to start? Those days, yeah they happen, that’s life, it’s great.

I wrote and entire eBook on how to successfully balance health and happiness especially while in college (PEEP only $2.50 here) but I want to share a few tips with you today because it is just one of those weeks.  And when times get tough, blog it out.  That’s how it works right?

In all seriousness, if you could get through life scotch free, you deserve an award, no– you deserve more than an award, you deserve a country named after you.  As far as I’m concerned, that is impossible and that’s the first thing I want you to remember when you start to get overwhelmed.  

Realize this is temporary.  A week from today you will be looking back from a better place.  You will look back and see how strong you were to make it through, you will realize that you have conquered a challenge.  Remember that.  Everything is temporary, and everything is OK in the end– if it’s not OK, it’s not the end.

OK Colby, cool, I can’t just ignore the issue at hand and focus on the future. TRUTH.  So, here is what you can do in the moment:

  •  Not sure how you are going to get everything done?  Schedule, prioritize, knuckle down, and schedule breaks.  Work one hour, give yourself 5 minutes to relax, repeat.  In the long run, the time off will come in handy, it keeps your mind at ease and body refreshed.
  • Most importantly, don’t overdo it.  Decide how long something should take, and then take that amount of time to do it.  Have to bring a dish to a friends house for a get-together? It is OK to buy something instead of spending an hour baking it. <– Overdoing it when you are stressed is not going to help.  This applies to everything including studying, writing papers, etc.  Don’t let the perfectionist side of you take over, not everything has to be done to more than needed.  Yes, that is coming from a perfectionist. 
  • Make a mental, physical, and academic health priority goal at the beginning of each day.  You will probably get more than these things done, but at least you can start with both a plan AND a balance.  — Ellen Slater, MyUncommonEveryday
  • Try to let go of perfectionist urges, and learn to practice self-compassion, in short “treat yourself like you would a good friend”. — Hannah Heitz, Craving Happy
  • Change your perception on stress.  Read this.  That is all.

Comment below– what is your number one tip for dealing with stress?

See you tomorrow, YOU MAKE YOU!


Want more? Check out this $2.50 eBook with tons more tips on successfully balancing health and happiness. 


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Posted by colbytriolo in 30 Day Blogging Challenge, empowering talks, 0 comments