healthy living

Recovery: The Building Blocks

Recovery: The Building Blocks

This shop has been compensated by Collective Bias, INC., The Coca-Cola Company, and Conagra Brands all opinions are mine alone. #PowerfullySmart #CollectiveBias

Let’s talk recovery.

This is *incredibly hard* for me to admit, but I did not start taking “care” of myself post workout until this past Summer.  The most specific I could explain my post workout nutrition was something along the lines of  “I ate whatever meal was next in the day whenever I got home”.

It wasn’t until I started getting competitive and more serious about my CrossFit goals that I turned to factoring recovery into my days.  And, BOY, is there a difference.

There is so little in this world that you CAN control, so if you have the opportunity to control something.. you should.  Recovery is one of those things.

I cannot stress enough the importance of recovery now that I have personally been at both ends of the spectrum.  It is tough to get incredibly specific about how to recover because each person will respond differently to amounts, and type of recoverys, along with the fact that it varies for specific exercises.  However, there are building blocks, and that is what I want to share with you today.

Building Blocks of Recovery

Nutrition

Nutrition is broken into 2 parts: post workout nutrition, and general nutrition principles.  

    1. Post workout nutrition
      • Again, this will change between specific goals and from workout type to workout type but no matter what the importance of carbs and protein will be present.   Research is always changing, but what I go with now is to consume a 3:1 ratio of quick digesting carbs to high quality protein within 30 minutes of finishing exercise.  Some people may also say the window to consume this is as long as your workout was.  Either way, this serves to refuel your body with nutrients in order for it to have the building blocks to 1. not eat away your muscle 2. repair your muscles  and 3.  keep your metabolism boosted.
    2. General Nutrition Principles
      1. With all of the fads, diets, and speciality foods on the market today, it is so easy to get caught up and confused.  Forget all of those and focus on the basics … Eat whole foods. Not too much.  Not too little. Mostly plants.  Shop from the perimeter of the store. (from Ben Bergeron)

 

post workout nutrition

Healthy Choice Power Bowls

 

Sometimes living life so on the go makes nutrition difficult.  I often settle for a protein shake and fruit, but if I have time to plan ahead, or shop ahead, I choose whole foods.  I recently discovered these Healthy Choice® Power Bowls at Walmart that I have been LOVING for super quick, on the go post workout nutrition.  Here are some quick facts about them:

1. Modern health attributes

2. Kitchen-level ingredients

3. Bold flavors.

4. Antibiotic Free Chicken OR  All Natural USDA Choice Beef .

My favorite? Adobo Chicken Bowl.  The flavor and texture on the chicken is #ONPOINT, and the rice and veggies are just what I need post workout.

ACTUAL proof of me eating on the go…

post workout recovery

Mobility / Mobility

  •  Move your body.  I know how hard it is some days when you have a killer workout to keep moving, especially when all you want to do is lay down and relax. But, getting your blood flowing through walking and other active recovery is extremely important.
  • In addition … FOAM ROLL. STRETCH.  DO MOBILITY. DAILY.
    • Make it your goal to spend 10 minutes a day doing these things.

 

 Hydration

  • DRINK  UP! When you are not hydrated, all of your metabolic functions are at a disadvantage.
  • When I teach spin, Spinning (the company) recommends that  “for every minute you are on the bike, you should drink that in ounces. ”  So, for a 50 minute workout, try to drink an extra 50 ounces of water.
  • smartwater is my go to because I am sketched out by drinking water from the sink LOL, anyone else? But, more seriously, here is an excerpt from smartwater than is the main reason I love them ….

while other premium waters look back to their source or add gimmicky claims, smartwater looks forward… a smarter water, purposefully designed: vapor-distilled for purity, inspired by the clouds, with just the right amount of electrolytes for a uniquely clean taste. our sleek packaging reflects the quality that’s inside the bottle – it’s modern, minimalist and iconic, making it the choice of influencers and those in the know, and delivers the authentic style and substance that the “never-settler” craves

post workout

Like how does that not speak to you? DRINK UP!

Sleep

  • Sleep. Sleep. Sleep.  Again, if you can control it, control it.  I know how busy and packed life can be,  but learn how to prioritize, learn how to plan, and learn how to do those things regarding sleep.  During sleep your body repairs itself.  So… without sleep, when does your body repair itself?

 

Peep inside the Power Bowls below! Both the smartwater and Power Bowls were purchased at Walmart, see bottom of post for deets.  You can get  $0.75 cash back with  -> this.

 

Healthy Choice Power Bowls

 

I think this is the first time I’ve ever closed without either telling you to go workout or love yourself hehe .. GO RECOVER!

colby triolo

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post workout recovery

 

 

Healthy Choice Power Bowls found in frozen section of Walmart, other options:

  • Cuban-Inspired Pork Bowl
  • Chicken Sausage And Barley Bowl
  • Korean-Inspired Beef Bowl

Healthy Choice Powerbowls

smartwater found in the drink (shelf stable) section of Walmart

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I Quit Being ‘Instagram Famous’, here’s why . . .

I Quit Being ‘Instagram Famous’, here’s why . . .

It’s time to get real

Most of you know me as Colby from @be.happyhealthyfit on Instagram, and maybe some of you don’t.  That’s the goal 😉 For those of you who are new to me, I previously had an ‘Instagram Famous’ account with over 35,000 followers.  I had it for yeaaarrrrs. However, at the beginning of the Summer, I made the somewhat abrupt, though to me it wasn’t, announcement that I was leaving that account, and you could find me on @colbylivesfit if you wanted to stay in touch.  Little did anyone know, besides the few that I confided in outside of Instagram, I had been debating doing this for almost 2 months.

 

instagram colby

Now that you have the background, let’s get to what you actually want to know

Being ‘Instagram Famous’ began to seep into my real life in the worst way.   I was constantly focused on pleasing my audience, and whatever companies I was doing work for.  Often, I would plan parts of my days around making sure certain photos were taken, certain things were posted, certain people were appeased to, and the worst, certain numbers were reached. But, it get’s worse.

It was a lot of work, and not the fun kind of work.

I honestly hated what I was doing, but I felt trapped because of expectations to companies and my audience.  And, of course the big one I felt trapped by: I had spent so much time building a community and a name for myself, how on Earth could I just delete everything?

I hated what I was doing because the content wasn’t mine anymore, it was @be.happyhealthyfit’s, and she was expected to do, post, and say certain things.  Yes, it was health, happiness, and fitness I was posting; but, I wasn’t posting what I wanted to post. I was posting what I knew people wanted to see, and what I was expected to post.   I am sure you are thinking, OK, then why wouldn’t just post what you wanted to post?  Because, of the numbers.  I was addicted to the numbers, and they would plummet if I changed anything.  Even more, I started to feel like crap about myself because when I did post what I truly wanted to the engagement was either minimal, or negative. There’s more…

I felt like a fraud,

because while, yes, the content was mine and I was 100% honest the whole time, I was holding back what I truly wanted to share.  And, the next reason was the backlash.  When I started my account, back in high school, I was a completely different person; therefore, my content was also different.  As a result, a majority of my audience, and sponsors, were people who expected those types of things, are were pretty darn clear they wanted to see those types of things.

It doesn’t do the mind well to have people express clear dis-interest in where your heart really is.

So, I would avoid that and stick to what I knew people wanted to see.

I got stuck in the mindset of pleasing people; I would post for the highest engagement, because yay for high engagement.  Looking back, I felt like I was putting on a mask each time I logged in, but I didn’t see that until I stepped away.  I saw a happy, healthy, fit Instagrammer who was somewhat good at what she did.  But, that was the social media veil.  One, that I see far too often, but never thought I would fall under.

The reality is I was preaching health, and happiness but I wasn’t letting myself fully be those two things as long as I held on

Not only was I scared to lose something I put so much of my life, and story into; but, I was scared I was going to be identity-less if I left it.  And, I think that is why I held on so long.  I was scared I would lose myself, when really I had already lost myself, I was holding onto something I wasn’t and it was affecting more than just my social media life.  Once that hit me, I realized I needed to let go.

The truth is that nothing lasts forever.

We are in a constant state of change.  Some things stay around longer than others.

But, for you to become your full, destined self, sometimes you need to let go of what you were, to become who you are meant to be.  

Life is more than numbers, any numbers.  Life is more than social media.  Life is about being real, being real with YOURSELF, with others.  Life is about letting go when you need to let go to hold onto your true self.

 

 

SO! Now, you can find me in my full, honest, real, happy, healthy, fit SELF @colbylivesfit .

I would love to hear your input on this, or if you have any questions don’t hesitate to reach out!

CHEERS to being YOU.

colby triolo

PS: Check out my new workout and nutrition programs, I would love to help you reach your goals!

 

 

 

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Outdoor Workout and adidas by Stella McCartney

Outdoor Workout and adidas by Stella McCartney

This post is sponsored by adidas. All content and opinions are my own.

Outdoor Cardio and Strength Total Body Workout

Have I hit you with too many workouts yet recently? Is that even possible?  I know my blog feed is slacking lately but I’ve been slammed with work and life and finals approaching so I want to apologize for that and promise I will be back hitting you (not literally, or maybe ….) with more frequent thought-provoking content.

Recent Workouts Posted:

HIIT Total Body Workout + PROTEIN CEREAL BARS!

Superset Dumbbell Cardio and Strength Workout

** Personal Training Spots: 4 OPEN! **

To try and switch things up, I am sharing another workout you can do anywhere, anytime aka right now after you finish reading this (?), but I also want to review some new adidas gear I recently received.

Stella McCartney Adidas

A.D.I.D.A.S

All day I dream about sunshine?  Am I right? Or maybe, squash… or sexy pb… or squats(?)  What do you dream about all day? Head over here to share,  I want to know!

adidas by Stella McCartney

Since 2005, a British designer, Stella McCartney has been balancing athletic performance with attention to detail, fabric, color, and innovation. The adidas by Stella McCartney collection unites the world of sport and fashion with performance wear that makes a style statement.  Check it out here, or sign up here to receive 15% off your any adidas order.  Here is my favorite outfit recently:

adidas workout

Shoes: Pure Boost x

Leggings: Warp Knit Tights

Tank:  Warp Knit Tank

 

Yes, I hopped on the holes-y leggings trend.  And, no joke, I wore these leggings to Relay for Life at my college, and within 1 hour, 5 people had complimented them. I LOVE.  Plus, perfect ventilation for those #shweaty workouts like the one at the end of the post.  These warp knit items are seamless and constructed to wick sweat and allow for movement in the right areas.

Warp Knit Leggings

warp knit leggings adidas

 

Cardio + Strength Outdoor Total Body Workout

All of the workouts I have been sharing over the past few months with you have been relatively similar, so today I’m switching it up, we are going back to basics. Are you ready? Don’t underestimate the simplicity of this workout– remember these moves have been around for so long for a reason!

Put your hair up, find a spot where you can run and have some square footage to stop and #WorkIt and let’s get to this.

Stella McCartney Adidas Workout

The workout:

  • 5 x sprint 20 seconds + walk 20 seconds
  • 25 bodyweight squats
  • 20 pushups
  • plank 45 seconds – 1 minute

Perform 4 rounds of the above.

 

Did you miss it?  Check out adidas by Stella McCartney here and receive 15% off your order from any collection by signing up here.

 

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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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6 Life Lessons You Need To Hear (in under 5 minutes)

6 Life Lessons You Need To Hear (in under 5 minutes)

 

6 Incredible Life Lessons You Need To Learn

I’m going to make this quick because let’s be honest… I wish I learned these quicker.

1. Conforming to society will not satisfy YOU.

Society will push a certain weight, a certain style, a certain attitude, a certain job, a certain anything, but hear me out right now: if you are doing something simply because society favors it, it is not healthy for you.  You can fit society’s mold all you want, but I promise you will not feel better about yourself; instead you will be tired, frustrated, and disappointed in the result.  More importantly, you will never be satisfied and truly happy until you do what your mind and body is telling you to do.

 

motivational quote

 

2. Never, ever say anything negative to yourself that you wouldn’t say to someone else.

Seriously.  You don’t deserve that.  Treat others the way you want to be treated is the Golden Rule.  But, the SHINY Golden Rule is the reverse: treat yourself the way you want to treat others.  Would you walk around calling strangers ‘fat’ or getting down on them for a pimple on their forehead? No.  So, why do that to yourself?

 

note to self

 

3. Stop playing victim.

This one is brutally honest, yet incredibly important.

“Self-pity is easily the most destructive of the nonpharmaceutical narcotics; it is addictive, gives momentary pleasure and separates the victim from reality.” – John Gardner

Collectively as humans, we love to play victim; feel sorry for ourselves, act like the world is against us.  It gives us a reason to hide behind as to why things aren’t going as we desire.  In addition, playing victim gets us attention, and who doesn’t love attention.

However this self-pity attitude is not only a hiding place from reality, but it is tearing us away from our dreams.  By playing victim we are giving up the power to control our lives and decide where we end up, when really that power IS all ours.

Stop wasting time acting like the world is against you when the truth is the world is yours. 

inspirational quotes

 

4. If you don’t like something, change it.

RE: above.  If you don’t like something, I am thrilled to tell you that you can change it.  You simply have to decide that you want to and believe in yourself and the power you have to control your life.  When it comes down to it, you are the only person in the world who has complete and utter control over who and what effects your life.  You just have to take that power. -> This can help you! <-

fitness humor

 

5. Hang on with dear life to the good ones.

The world is full of shitty people.  But, the world is also full of angels.  When you meet a good one, when someone treats you right, do not let them go.  However, rid yourself as freely as you desire of the bad ones.  You deserve more.
self love quotes

 

6. You are allowed to say ‘no’, heck you should say ‘no’ especially if on the inside you are saying ‘no’.

No matter how hard it is to say no, you can, and you should say ‘no’ especially if in your heart and soul you want to say ‘no’.  More importantly, you do not have to feel bad about saying ‘no’.  Here is a good place to start if you struggle with this.

 


 

Are you feeling empowered after reading this blog post?  Like you are ready to take on the world? GOOD, here is your next step.

 

Oh! And pin this for daily reminders.

life lessons

 

ymycolby

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YouMakeYou In Action: Ashley Drummonds

YouMakeYou In Action: Ashley Drummonds

30 Day Blogging Challenge #22

Yesterday I went on a rant about passion— how we need to stop searching for it and instead let it find us, where in most cases it already has, we just then have to accept it and tear down the walls of social standards halting us from being with it.

Today, I want to share with you a story of incredible passion, just to prove that I am right.  LOL jk not at all— just because not only is this a story of passion but one of embodying the YouMakeYou® mindset.

Meet Ashley Drummonds:

Tell us a little about yourself: Hi, I’m Ashley Drummonds and I am the creator of ABS Protein Pancakes. Before I created ABS, I worked in the fitness industry, training clients and doing photo shoots. During this time I was on a really strict diet that didn’t allow a lot of foods, especially pancakes. When I was asked to do another photo shoot, I realized that I wanted to be happy, beautiful, enjoy food again, and to be slim and fit and that is when I realized I wanted to be Authentic, Beautiful, and Strong… I wanted to be ABS. This is when I decided to create a new path and start ABS to help others achieve these goals and enjoy what they ate. Currently, there are 3 delicious flavors of ABS Protein Pancakes. Chocolate Chip, Cinnamon Roll and Vanilla Cake Batter that literally lets you eat 4 delicious protein pancakes all for almost the same nutrition as a protein shake! I mean, I am not a protein drink fan I would much rather eat pancakes and waffles for my nutrition. (RETWEET -Colby)

two

For me, there was a defining moment when I knew I wanted to make YouMakeYou® something larger than a personal hobby and something that could allow me to empower others, was there a defining moment of which you knew that ABS was it for you? ABS is actually an acronym for Authentic Beauty and Strength, which is the whole mission behind the ABS Protein Pancakes. The slogan “I got my ABS while eating Pancakes” has a double meaning because yes the nutrition on the ABS Protein Pancakes is so clean and healthy that it is part of a healthy meal plan, but also going through my own struggle of dieting and depriving my body just to get those 6 pack abs I wanted to find a way for people to enjoy their favorite foods (which mine was breakfast foods like pancakes) while also being able to have the body they want.

What you have done with building a community around ABS Protein Pancakes is amazing, have you faced threeany challenges in chasing your dream? If so, how have you overcome them? Absolutely! One of the biggest challenges I think that most people come up against and I have dealt with myself is believing in yourself and your dream when nobody else sees the vision or agrees with you. When I first started the ABS Protein Pancakes, so many people told me that it would never work, it was a bad idea, or they just thought I was crazy!  I overcame the challenge of other people’s doubts and opinions simply by staying true to myself and constantly reminding myself of my “why”. Why I want to do it, why I even started and focusing on the long term goal of the business and product. I knew I wanted to help people enjoy their favorite foods while sticking to their fitness and nutrition goals and I also knew I wanted to help empower other women to believe in their dreams and passions. In order to do that, I had to learn how to believe in my own dreams and passions first and see it the whole way through before I could teach others and be an example as I do for my business coaching clients now.

What is your favorite motivational quote?

DREAM BIG.  Don’t let the fear of the unknown keep you from accomplishing something because once you decide what you want in life, everything in the universe immediately conspires to help you a

chieve it.

If you could give a young entrepreneur one piece of advice, what would it be?  Trust yourself above anyone else. Sometimes when we feel stuck or things slow down we think it’s because we don’t have enough skill, enough education, or enough or something that we have to go out and find a coach or mentor to tell us what to do when the truth is we all have an internal compass that navigates our journey. Not that I think there is ABS pancakesanything wrong with a coach or mentor because sometimes we just need those people to remind us of how to trust our intuition, but I think it’s important we always get quiet within ourselves and trust that inner voice to guide us.

What do the words ‘You Make You’ to you?  To me, YouMakeYou® is about giving people the freedom to create the body and life they want on their own terms. Our society tries to put so much pressure on women to have to fit in this box or this mold of who they are, what they look like, what size they are, etc when the truth is everyone is different and we all have to decide what is right for us and the life that we want. You make you means you have the opportunity to create life the way you want it to be instead of following what everyone else wants it to be for you.

Perfect stack of pancakes? Go. ABS Vanilla Cake Batter Pancakes topped with stevia sweetened greek yogurt, sliced strawberries and rainbow sprinkles!! It tastes just like Strawberry Shortcake!!

 

Thank you Ashley for taking the time to share your story. You Made You 😉

Be sure to check Ashley out — IG, website — and get yourself a bag of ABS, they are so gooood and the macros are wonderful. My personal favorite is the chocolate chip.

 

See you tomorrow!

xoxo YouMakeYou,

Colby

 

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Perfection Isn’t Real

Perfection Isn’t Real

30 Day Blogging Challenge #15.

Here was my day yesterday:

7:30 wakeup

7:40 begin 8 mile run 

8:50 struggle to finish 8 mile run without throwing up

9:00 decide the fact that my stomach has hurt 24/7 for the past two weeks  and ^ happening meant it was time to go to Urgent Care

9:20 get a completely flat tire on the way there, I’m talking 100 to 0 in 5 seconds

9:30 call my parents bawling my eyes out because everything was going wrong

9:40 get my shit together enough to leave my car and take a taxi to and from Urgent Care

11:30 return from Urgent Care where they put me on an antibiotic because they were unsure what was up

11:40 call AAA to fix my tire

1:00 AAA puts a donut on my tire, I tip him $20 because that is the only bill  I had on me, and I make animg_0015 appointment at Goodyear for 3pm to get a real tire

1:oo-2:45 I attempt to make up some of the work I was missing in classes that day

3:00-5:20 sit at Goodyear, still with stomach pain, until my car is fixed

6:00-7:00 bike at the gym until enough stress was released

8:00-an hour ago sleep 12 hours and pretend like yesterday didn’t happen

 

I didn’t post this for sympathy, or anything like that at all.  I posted this because I am human, everyone is human, and being human means not everything will be glitter and rainbows all of the time.  Not everything will be perfect, and that is OK.  I posted this because I get too many emails and DM’s asking how I keep my sh!t together so well, how I keep my mindset on right all of the time, how I live so “perfectly” and as much as I love hearing from each and everyone of you (srsly keep it up), just because I run a blog and an IG, that does not make me any different from you! I have hiccups in the road, exhibit 100000^ and of course I have days where I am just not feelin it.  We all do. There is a quote

“There is a crack in everything, that is how the light gets in.”

and that quote is the truth.  Sure, maybe I don’t post my struggles on here as often as I post the better moments, but the tougher times are the ones that teach me lessons, the ones that make me stronger, the ones that ground me and push me to remember what I am here for.  Times like yesterday are the ones that challenge me, the ones that change me, the ones that help me become me. 

The bad days are there for a reason–we just have to accept them, let them build us, and move on.

As perfect as you can try to be, and take it from a type a perfectionist… perfection. isn’t. real. YOU are real.

See you tomorrow– You Make You!

xoxox,

Colby

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Stress Is Good // 30 Day Blogging Challenge #13

Stress Is Good // 30 Day Blogging Challenge #13

If there is one thing in this world that anyone could relate to, it would be stress.  Stress is inevitable.

Let’s break it down.

Stress; a physical, chemical, or emotional factor that causes bodily or mental tension.

OK, so stress is a state of being that causes tension. Let’s define tension.

Tension; inner striving, unrest, or imbalance often with physiological indication of emotion.

But, that is not the only definition of tension.  In artwork,

Tension;  a balance maintained in an artistic work between opposing forces or element.

The point I am trying to make here, is that tension and stress are not, by definition, negative rather they have become perceived as negative by the world we live in.  By definition stress causes tension in the body, and tension is nothing more than something being out of it’s normal state.  

We live in a world where stress is one of the most common factors to daily life, and with that, stress has developed a negative connotation.  I don’t want to sit here and tell you that stress is all great for you, but I do want to challenge you to change your perception on stress and see how your body reacts.

What if you perceived stress as positive? What if when your heart was racing and you were nervous, instead of letting an uncomfortable feeling take over, you told yourself that these things are happening to you because your body is ramping up for the challenge, your body is helping you prepare for what is ahead?  What if you believed the feelings you are experiencing are your body’s way of saying ‘I got this!’?

What if when you are sitting at your desk feeling stressed about work, instead of feeling overwhelmed, you use that as your body’s warning sign to take a step back, take a deep breathe, and make a nice schedule for yourself.

What if instead of letting stress stress you out, you let stress assist you in staying in tune with yourself.

What if you stopped giving stress the power to hold you back and instead allowed it to motivate you forward.

This is all as simple as a decision to change your mindset, this is what YouMakeYou® is about– realizing that YOU are the one with the power to control your life and then TAKING that power.

Will you take the challenge?

xoxox You Make You,

Colby

— Like this? Join the 21 Day Mindset Power Up

 

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Posted by colbytriolo in 30 Day Blogging Challenge, empowering talks, motivation, 1 comment
Changes I’ve Made That Have Changed Me // 30 Day Blogging Challenge #7

Changes I’ve Made That Have Changed Me // 30 Day Blogging Challenge #7

I don’t know why I keep bobbling back and forth between deep, serious blogs and lighthearted easily read blogs.  It’s like my indecisiveness with lattes and black coffee… every other day its the opposite.  I’m a woman with many interests, ya know?

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I’m sitting in my favorite cafe on campus, thinking about how much I’ve changed over the past two-ish years in college.  I don’t know what spurred me to do this, but it excites me.  I find it so easy to get wrapped up in the speed of life and the comfort of routine.  This is actually one of the changes I have made.  Before college, I was always so routine based.  I knew what I liked, I knew what I had to do, I found what worked for me, and I kept doing it. I didn’t like last minute changes, I didn’t like other people affecting my plans.  With the monotonous schedule of school I, more often than not, did the exact same thing every day.  I grew to love my routine to the point where I couldn’t fathom making a change any  given day.  After going away to college, I have begun to not live without a schedule, but live without a rigid routine.  I say ‘yes’ to things I would have said ‘no’ to before out of refusal to leave my routine.  I enjoy spontaneity.  I am able to learn so much more about myself and experience the world greater than before just because I am open to it.  By simply giving up my type-A schedule based mindset, I have begun the have some of the best experiences of my life.

This isn’t the only change I have made with myself over the past few years…

+ I stopped guzzling down my coffee from a to-go mug and started waiting to drink a cup until I have time to sit down and enjoy it.

+ I started making time, even when I “don’t have it” , to do things that make me happy.

+ I stopped spending time on people who don’t spend time on me.

+ I gave up the fear of failure and started trying things I didn’t think I would be successful at.  run

+ I stopped getting rattled when I couldn’t make it to the gym.

+ I stopped washing my hair every time I showered, no joke this is a thing, you’re not supposed to. 

+ I started doing things for me and stopped feeling selfish about it.

+  I started respect-fully not spending time with people who bring me down.

+ I started making a large effort to spend time with those who bring me up and make me happy.

+ I stopped apologizing unnecessarily.

+ I stopped eating food I don’t actually  like.

+ I stopped doing things because I thought I should and started doing things because I wanted to.

+ I started establishing and recognizing what is important to me.

+ I gave up the belief that I had to be doing work every second of every day.

+ And, I gave up the belief that life is a race to what you will become.

 

If I was to wrap all of these changes up in one point, it would be that I started to get to know and trust myself, and I realized that the most important thing for me, and for you in your life, is to let yourself be the center of your life.  It is not selfish.  We all have one life to live, we can’t waste is concerned about what others think, we can’t waste it hiding in fear, we can’t waste it programmed to a routine of comfort, we need to spend it chasing our own happiness. 

YOU MAKE YOU!

I want to know, what is a change you have made lately? Comment below!

See you tomorrow!

xoxo,

Colby

21 Day Power Up: a step by step guide to conquer your YMY mindset — 

 

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Posted by colbytriolo in 30 Day Blogging Challenge, challenges, empowering talks, It's the Little Things Thursday, motivation, 3 comments
Motivation Monday // 30 Day Blogging Challenge #6 

Motivation Monday // 30 Day Blogging Challenge #6 

Happy Day 6 of my 30 Day Blogging Challenge! I’m really enjoying this so far, I hope you are too. Leave me a comment, let me know what you think, what do you want to read about?! Did you catch yesterday’s post on the Science of Happiness?

But, more importantly happy Motivation Monday…. this post was almost inevitable  #amiright?  I literally speak in motivational quotes.  You make you.

Have you ever just wanted a massive all-inclusive  list of empowering quotes?  That’s what I’m here for today… to share with you my all time favorite motivational quotes. But, that’s not all, I have a challenge for you.  

Choose your favorite one(s) and recite it to yourself at three different times each day for the next week. Screenshot it, set it as your background, set and alarm in your phone… do whatever you have to do to make your quote a part of your life for the next week and see what happens.

This is called the law of attraction– like attracts like, the more you think something the more you attract it. YOU MAKE YOU, get it 😉

THE MOTIVATIONAL QUOTES !! 

The only difference between try and triumph is a little umph. 

These mountains you are carrying, you were only meant to climb. 

Whether you think you can or think you can’t, you are right. 

Strong is what happens when you run out of weak. 

Far too often we are so busy hiding in fear that we cannot chase our dreams. 

Failure buries us, but seeds are also buried, that is how they come alive.  

You have  got to want it, not kind of want it. 

Run your life, don’t let your life run you. 

Don’t lose power by thinking you don’t have any. 

Be one of a million, not one in a million. 

Don’t look back and ask ‘why?’, look forward and ask ‘why not?’

Clear your mind of can’t.

You’ve got to want it more than you are afraid of it.

Have the courage to fail.

If not you, who? If not now, when?

Our greatest glory is not in never falling, but in rising every time we fall.

There are cracks in everything, that is how the light gets in.


What is a motivational quote that always gets you going?  I challenge you to post a picture of that quote on Instagram with the #YouMakeYou today!

xoxo,

Colby

PS. Start your 21 Day Power Up with me today!

SEE YOU TOMORROW!

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Posted by colbytriolo in 30 Day Blogging Challenge, empowering talks, motivation, 2 comments