healthy recipes

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 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.
    • Make it your goal to spend 10 minutes a day doing these things.



  • 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.  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


Posted by colbytriolo, 0 comments

Nutty Kabocha Squash Breakfast Cake // Gluten and Dairy Free Recipe

Kabocha Squash.

Healthy Cake.


You feeling what I am feeling? PUMPED? Yeah, that’s about right.


kabocha squash


I remember the first time I had Kabocha Squash about three years go.  Actually, it was after I had seen everyone and their mother post about it on Instagram for months.  Honestly, I didn’t understand why it was praised so highly.  And then, I saw it at my local Wegmans (which I would soon discover is completely rare), tried it and …



Yup, that pretty much sums it up.

Now, I drive about 30 minutes each way to a hole in the wall Asian market and hoard a solid 5 squashes which are then devoured in a month, tops.  Does anyone else have this problem?  Ugh, they are so hard to find.  And then, hard to keep around….

For those of you who have not tried it, the best way I know how to put it is that …

Kabocha squash tastes like roasted chestnuts.

kabocha squash


But, for the purpose of this recipe, you can one-hundo-p replace it with any other type of squash.  For example, canned pumpkin would probably be the easiest– no steaming or mashing involved.

Now, for this

delicious gluten free and dairy free recipe…

Nutty Kabocha Squash Breakfast Cake

kabocha squash closeup cake


Kabocha squash recipe ingredients:

  • 4 c Kabocha Squash, cubed
  • 2 eggs
  • 1/3 c egg whites
  • 2/3 c almond milk
  • 1 tsp vanilla
  • 1/4 c EACH peanut flour (or almond meal), coconut flour, almond meal, Kodiak Cake Baking Flour (or other GF flour blend)
  • 1 tsp cinnamon
  • 1/2 tsp EACH nutmeg and ginger
  • 1 tsp baking powder

Cool, now here is the Kabocha squash recipe method:

  1. Preheat oven to 425F.
  2. Steam squash.  Once steamed, add to a large mixing bowl with the eggs, egg whites, almond milk, and vanilla.
  3. With a hand mixer, blend the ingredients well.  If you don’t have a hand mixer: use a blender.
  4. In a separate bowl, combine the remainder of the ingredients.
  5. Slowly combine the dry ingredients with the wet ingredients.
  6. Once combined pour into a 8 x 8 glass dish.
  7. Bake for 30 minutes covered, and then 30 more minutes uncovered.
  8. Once center is baked through, remove and allow to cool.
  9. Enjoy! Recommended -> top with peanut butter.


So, have you tried Kabocha Squash?  If so, what is your favorite way to eat it? Honestly, mine is simply roasted plain. 


Pin this recipe for later.

nutty kabocha squash breakfast cake



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Posted by colbytriolo in healthy recipes, 0 comments
Oatmeal Chocolate Chip Cookies (gluten free, dairy free)

Oatmeal Chocolate Chip Cookies (gluten free, dairy free)

Happy post-Thanksgiving! I’m sure you need more treats #amiright? OK, maybe I am wrong… but that is why I created this recipe for you all.  And of course the fact that I was home from school and actually had the time and resources for once to bake #blessed #truehappiness

Also, when I stop to think about it– I can’t even remember the last time I posted a recipe here.  TIME FOR CHANGE. TIME FOR CHANGE.  I whipped up this batch of gluten and dairy free oatmeal chocolate chip cookies to bring back to school in an attempt to get me through finals.  Will keep you updated on how that is going.  In the meantime, ENJOY!



  • 1 c oatsoatmeal choco chip cookies
  • 1.5 oz chocolate chips
  • 3/4 nut flour blend (or 2 T coconut flour with the remainder of the 3/4 being almond meal)
  • 3/4 c almond milk
  • 1/2 c liquid egg whites
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp sea salt
  • 1/4 tsp baking powder


  1. Preheat oven to 375F.
  2. Combine dry ingredients in a bowl.
  3. Slowly add wet ingredients and whisk until well combined.
  4. Allow to sit for 10-15 minutes so the oats can fully absorb.
  5. Spoon onto parchment paper lined baking sheet into 15 cookies and bake for 20 minutes.
  6. Enjoy!





PS Are you in college too? Check out my CollegeFit eBook for $0.99 with tons of college do-able recipes and workouts.



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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
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)


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,



Posted by colbytriolo in 30 Day Blogging Challenge, You Make You in action, 0 comments
Fun Fit Things To Do Hallo-weekend // 30 Day Blogging Challenge #10

Fun Fit Things To Do Hallo-weekend // 30 Day Blogging Challenge #10

Real talk before the realer talk.  Where does the ‘ – ‘ go in Halloweekend….? Like it is Hallowee-kend?  Hallo-weekend? Halloween-ekend? LET A SISTER KNOW, too much stress around determining that.

Realer talk, it’s the weekend of Halloween — see, that’s how you get around the hyphen issue.  Who would I be if I left you without a list of fun, fit things to do?

Realest talk, here is that list:

  • PUMPkin Workout, shameless plug on the workout I posted Wednesday that you can do with ONLY a pumpkin.
  • Make these super simple healthy Halloween Treats.
  • Dress up as a ghost and run around the house.
  • Pick apples!
  • Put on some clean shoes and stomp on your apples (read above) to make apple cider.
  • Do a Halloween 5k with your friends and family.
  • Build a bonfire and make Halloween dinner over it (Roast potatoes, peppers, protein, candy corn etc.)
  • Watch a Halloween movie and everytime you see a pumpkin, do 10 burpees, everytime you see ghost or spider, do 15 squats.
  • Build a fort and have a marshmallow fight.
  • Go Trick-Or-Treating, that’s a lot of walking, a lot of calorie burning, big workout, big workout.

Yes, I will be doing each and every one of these and you should too, now get to work, GO PLAY, HAPPY HALLOWEEN!

xoxo You Make You,


more workouts

Posted by colbytriolo in 30 Day Blogging Challenge, challenges, workouts, 0 comments