healthy in college

Being Present in The World

Being Present in The World

This is part 2 of a two part series, if you missed the first part, be sure to check it out : Taking Care of Yourself

The world moves fast.

Scientifically speaking maybe not so much, but mentally and emotionally speaking, the world and the days seem to move at the speed of light sometimes.  The other day I paid my house’s monthly bills and had to double check something wasn’t wrong because I was convinced I paid them 5 days ago.  Nope, it was 29 days ago.  Horrible example, but it is a reality.

A terrifying reality as well because it seems like the days and the moments can just slip through our hands if we don’t stay cognizant.

With how jam-packed our schedules are it is also incredibly easy to fall into a routine and simply move through the days on a conveyor belt (shout out to Julia for that term).  So, today I want to get you thinking about where you stand with this in your life and how you can be more present each and every day.

This post was inspired by a label I was reading on my (shocker) new workout clothes (end shocker) from PrAna.

I personally love PrAna brand because they fit in all the right areas to stay in place while CrossFitting and running, and they are comfortable.  And major win, they are adorable enough that I wear them to class and essentially be wearing real people clothes for once.

being present in the world

15% of all PrAna clothes with FFCTF17


15% off with FFCTF17


PrAna strives for the small details in their clothing to give back to the world and show the planet some love.  Their clothing is sustainable, fair-trade, recyclable, Bluesign certified, and made with hemp.  Their pieces are also mindfully made to support sustainable practices, as well as tested on all forms of activity. I don’t usually stop and think about these things, and I think that is why I did this time when reading the label because for the first time in a while…

I realized how easily I get removed from being one with the world.

Whether it be from getting caught up in school, work, CrossFit, blogging, or the million others things to do, the first thing that seems to go is my connection with the world as a whole.  It’s actually kind of funny, the day after I had this realization I was walking to class and noticed an incredibly deformed and beautiful tree RIGHT outside my house that I had never noticed before.

It’s little things like that that often scare me about how fast paced our world has become.  On the brighter note, the world is going nowhere, so it is never too late to learn how to stop and smell the roses (cliche aside).


prana clothing

Top: Women’s Filament Tank | Bottoms: Cargo Green Caraway Tights | 15% off FFCTF17

Here is what I have been practicing:

No phone when walking.  This mostly applies to between, before, and after classes, but instead of going on IG or checking my email, I simply walk with my head up.

Get fresh air. Bring your studying outside while you can! Walk to your friends house instead of drive.  Sit on your porch for just 5 minutes.  Do anything to get out of the stiff library, or office, air every few hours.

Pop a squat once a week.  Literally, devote to yourself 30 minutes each week to go find a nice rock or patch of grass and chill.  I was frantically doing work on a bench outside on campus a few weeks ago and witnessed a kid do this.  He just sat there staring out at the overlooking city (Cornell is on a big hill) for 10-20 minutes with the largest smile on his face, just BEING.  I have tried to do it ever since.



Be good to the world.  See an empty bottle on the ground, throw it away.  This does so much more than keep the world clean, it gives you that sense of connection to the world.  And check out brands like PrAna that give back to the world and the people in it.

Here is the page I read that got me thinking about what this post was all about, it’s all about how PrAna fits into our lives by giving back to the world.

P.S. You can get 15% off of all PrAna clothing for a short time using the code FFCTF17!


colby triolo
This is a sponsored conversation written by me on behalf of PrAna . The opinions and text are all mine.


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being present

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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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Posted by colbytriolo in College Living, healthy recipes, 0 comments
Healthy and Happy Back to School Tips

Healthy and Happy Back to School Tips

Healthy And Happy College Livin’

Winter break is coming to a close and back to school is quickly approaching.  If you are like me, and the millions of other students in the world you probably made some sort of  ‘live healthier’ ,  ‘get organized’, or other mental and physical health new years goal.   And, good news is that if you start off this next semester on the right track, you will reach those.  That is why I am here today, I want to share with you some of my best tips to help you stay healthy, happy, and focused as the next semester begins.

RELATED: CollegeFit ($2.50) recipes, workouts, and tips to help you successfully balance health and happiness in college

college fitness

How to stay healthy in college (& happy, too)!

Make a loose plan at the beginning of the semester.

As soon as you can, figure out when your big exams are and write them down.  Essentially, try to get a bigger picture of the semester ahead so you can plan and decrease the stress of last minute work.

healthy college tip 1


Prep those meals.

Whether it be at the beginning of the week or before each day, MEAL PREP.  Find what works for you and make it a habit.  You can check out CollegeFit for tons of college friendly recipes, and there are some more on my Instagram.  For me, I like to make overnight oats(recipe) before I go to bed the night before for breakfast.  Or, sometimes I’ll make a big egg souffle at the beginning of the week. And, in terms of lunches and dinners, I pick a new protein each week.  Then, I cook it up on the weekend and vary the flavorings and additions per day.

Life prep.

Start fresh each semester: get a nice planner, get some fresh notebooks, clean out your laptop, get some new pens and pencils.  And, do whatever else you need to do to enter this new semester with confidence and preperation.  One thing I love to do is set a few “new semester resolutions”.  For example, this semester I aim to sit closer to the front of the class, get to know my professors, and recap each lecture with a few bullet points right after each class.

Keep a clean space.

I know I sound like your mom right now, but keep your room clean, make your bed and keep you desk clear.  When you have a messy work space first off you waste time trying to find things and cleaning space to work at.  And second off, you are going to be less productive.  It’s very similar to the motto look good, play good.  You need to instill that “I got my shit together attitude” and then you will.

Turn that phone off.

Make a pact right now to turn your phone on silent and not look at it during class.  You will be surprised at how much more information you retain and how much easier finals studying is when you paid full attention during class.  PLUS, you have the rest of the day to use your phone.

no phone in class


Notebook > Laptop

Trust me, as a computer science major, I don’t like to say this, but when you hand write your notes instead of typing them, you will be more engaged and have a better grasp on the material.  In addition, you don’t have the ease of surfing other websites.

That’s all I have for you right now, but I plan to share more tip, recipes, and workouts this semester regularly to help you maintain the healthy and happy college living atmosphere with ease, so STAY TUNED.  Now, go clean your room, buy yourself some fresh new notebooks, and step into that first day of classes with confidence.



healthy and happy in college

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Posted by colbytriolo in college, College Living, empowering talks, healthy recipes, workouts, 1 comment