partner workouts

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

Follow YouMakeYou on Pinterest, or PIN this for later!
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

walmart

Facebookrssinstagram
Posted by colbytriolo, 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,

Colby

more workouts

Facebookrssinstagram
Posted by colbytriolo in 30 Day Blogging Challenge, challenges, workouts, 0 comments
PUMPkin Workout // 30 Day Blogging Challenge #8

PUMPkin Workout // 30 Day Blogging Challenge #8

T minus 5 days until one of the best holidays of the year.  Halloween.  I love fall, I love Halloween.  I go hard on Halloween.  I may or may not have 3 costumes planned for this year already.  Speaking of going hard, one year in middle school I trick-or-treated so hard I woke up at 4am and threw up because I had THAT much candy.  I actually haven’t gone that type of hard since #ScaredyCat #literally.  THIS YEAR, we are going to go a different kind of hard….. WORKOUT HARD.

Grab a pumpkin, grab a friend (because this is going to be helllllla fun), and get ready for the PUMPkin Workout.

Ready.  1, 2, 3.  Music, Workout, Treat.

Here is your workout playlist:

 

Here is your workout:

pumpkin workout

Here is your post-workout treat:

Halloween Candy Inspired Protein Shakes (choose your favorite candy)!

I hope you enjoy this Pumpkin Workout! Be sure to save the image above so you can refer to it whenever you want to.  NOW, tell me, what is YOUR FAVORITE HALLOWEEN CANDY?!

 

xoxo YOU MAKE YOU,

Colby

–More Workouts

 

Facebookrssinstagram
Posted by colbytriolo in 30 Day Blogging Challenge, workouts, 1 comment
Running Strong in the Rain // 30 Day Blogging Challenge #4

Running Strong in the Rain // 30 Day Blogging Challenge #4

Not all runs are perfect.  Especially when you are training for a race, there are bound to be days that the weather won’t be on your side, but you still have to train.  You could always run on the treadmill, but if you are like me and are forever scarred by the 15 mile run on a treadmill during which you watched the morning news loop 3 TIMES through, you would choose to run in the pouring rain than on a machine for three hours.   Also, running in the rain is refreshing, it is a new challenge, it adds a new dimension to your game, and honestly it is cool.  Now, if it is storming… DO NOT RUN OUTSIDE.  I repeat, do not!! But, if it isn’t … I challenge you to GO FOR IT!  Who knows, maybe race day will be overcast and rainy and you know what they always say: ‘Nothing new on race day’.  You don’t want the first time you experience running in bad weather to be on race day.

Today I ran 17 miles in rain, the pouring rain to be exact.  My clothes were soaked to the bone.
running_rain

HERE ARE MY TIPS FOR YOU TO CONQUER THE RAIN:

  • Hat.  Wear a hat, it will get soaked, but it will prevent you from having to clear your eyes every other second.  Plus, you get to watch the rain drip from the rim.
  • Knock out as many senses as possible.  The fewer senses that are perceiving the rain, the less you focus on it.  Put in headphones and turn that music up so you can’t hear the rain.  Wear long sleeves, long pants, and a hat so you don’t feel the rain hitting your skin.  ETC.  Keep your eyes open though.  Please keep your eyes open.
  • Realize that RAIN COMES IN CYCLES.  It really does. It will rain lightly, then v aggressively, and then back to lightly.  When it’s aggressive, don’t panic, don’t think about quitting and looking for shelter to call your mom to pick you up — it would take my mom 4 hours so — just RUN IT OUT.   The aggressive stage will pass, it will lighten up, and then hold on to the memories of the light rain when it gets aggressive again.
  • Avoid running where cars are moving.  Even if that means running on a sidewalk instead of asphalt, it is better to take the hit one day than to get soaked by a car driving past.
  • Don’t complain.  Have ZERO negative thoughts.  Imagine a beautiful day if you have to.  Just don’t let negativity enter your head.  As soon as it does, you make it that much harder for yourself.
  • AS SOON AS YOU GET BACK get out of your wet clothes.  Your body temperature is going to drop.  Fast.  You want to be out of the soaking wet clothes and in something comfortable so you can drain you legs like usual and worry about showering later…. the rain was your shower, right?

rain_run

I want to know, do you like to run in the rain? Do you have any tips to share?

ALWAYS REMEMBER, YOU MAKE YOU!

xoxo,

Colby

See you for day 5 tomorrow!

-Workouts-

Facebookrssinstagram
Posted by colbytriolo in 30 Day Blogging Challenge, workouts, 2 comments
How to Get Through Long Runs // Marathon Training

How to Get Through Long Runs // Marathon Training

Marathon training has come! In just over 3 months I will be trotting my way through 26.2 miles in Philadelphia, PA. Will anyone else be? #letmeknow Whether your long run is 3 miles or 23, I know it can be challenging at points so I wanted to share some of my TOP SECRET tips with you 😉

TOP SECRET TIPS TO KILLING YOUR LONG RUNS

PODCASTS: If you have an iPhone, you can go to the Podcast app on your phone that is pre-installed and search just about anything and everything. Once you find some you like, you can download them via WiFi directly to your phone to listen to when you are out and running. Podcasts will run anywhere from a few minutes to over an hour. If you get one that you are really interested in, honestly the time FLIES. I actually accidently ran too far the other day because I was engaged in what I was listening to. Two of my favorites: Girl Boss, School of Greatness

Kind of dabbling with the idea of doing my own Podcasts soon! Thoughts?

SWITCH UP YOUR EVERYTHING: Your route, your terrain, your color socks, ALL OF IT. I know some people like to religiously stick to their route and I am not going to tell you that is bad. I think that is awesome, you’ve found something you are comfortable and happy with!  But, I also want to challenge you to switch it up every now and then. It is like a mind game. When you let yourself get too comfortable with the same thing, you may slack off without even knowing it, and even more… your body gets used to doing the same thing over and over, you may plateau and stop seeing benefits. You also miss out on the chance to stumble upon something new that you may like even more. By running to a new place, you also create a slight distraction from distance as you are taking in your surroundings!

One time I went on a new route and found MILES of new trails to explore….

GRAB A BUD. This is honestly probably the last thing I ever thought I would say. Run with a friend. I have always been an alone worker-outer. Yes, coining that word. I love to get in the zone and tune everything out besides myself and my workout. I love challenges, I love challenging myself, and I enjoy my one-on-one time to do so. However, this past summer I began working out with one of my best friends and my horizons expanded beyond imagination. I still love working out alone, but I no longer hesitate to work out with someone else when the opportunity arises. It adds some extra motivation, as well as distraction when needed.

img_4429

Actually, the last day I was in France I was pumped to get my workout in on the pier in front of my apartment right on top of the Mediterranean. I had my whole workout planned out and was ready to power through it. About 10 minutes in, a 15 year old boy who had been trying to workout himself nearby walked over and in the cutest little French voice asked if he could workout with me. I knew he would slow me down, but I said yes anyway and I still got my workout in and was able to make this little boy’s day; he was so proud of himself!

Stop thinking about how bored, or tired, or thirsty, or how much your legs hurt. Seriously, the second you let your mind admit to any of that it gets that much harder. Think about things that make you happy, what you are excited for, make up stories, do anything besides admit to being tired.

I make a point of mentioning this during every spin class I teach. At one of the toughest points, I will look at my class and say ‘Everyone smile right now, think about what makes you the happiest in the world, that is it.’ And I literally can see a second wave of energy hit every single rider. It is the power of the mind.. #YouMakeYou

Post 12 miles sweat && rolls (loud & proud): 


I want to know:

What is your favorite song to run to? Mine is Run Boy Run by Woodkid

ALWAYS REMEMBER, YOU MAKE YOU

xoxo, Colby

Say Hi: Instagram FacebookYouTube

Get your FREE guide to conquering the YMY mindset here.

Facebookrssinstagram
Posted by colbytriolo in A Day in My Life, challenges, motivation, workouts, 8 comments
Life Lessons Learned on Vacation

Life Lessons Learned on Vacation

There is always something you can learn.  In my opinoin, the difference between an event and an experience is your decision to take that event and see what you can gain from it, what you can trasform it to.  Every moment, every event, every thing has the abiliy to me more than it is— it is just up to you to decide to let it be and your desire to make it more.

You are the connection between instance and experience. 

I love life.  I love the world.  I love the pure idea that there is endless amount of knowledge to gain.

This is very new to me.  I’m sure it has to do with the fact that I spent 2  years in utter agony and closed off from the real world , but when I say I believe that ‘everything happens for a reason’ I really do — the following being one of the reasons.  I have learned to live every moment like it’s my last.  More importanly, I have learned to savor and find the beauty in eveything that presents itself because I know the beauty exists.

One of the reasons I started YouMakeYou®, and the 21 Day Power Up was because I want so badly to share this with the world: how to experience life in the way that caters best to YOU and allows YOU personally to thrive.  We all get one life to live, and it is exactly what we decide to make it.  We have this great power, and oppurtunity, to construct whatever life we dream of, we just have to take that power and stop sitting by and watching.


I am writing this from my balcony in Cannes, France where I have been with my best friend the past week.  My vacation is where  I was trying to reach before I got sidetracked by my thoughts — classic LOL.  But, yes— this past week has been ‘vacation’ for me, however I still allowed my mind to do what it does best: engage, embrace, and learn.  I want to share with you some of the life lessons (OK I’ll admit some are not that momentous) I have learned this vacation!

B l o g g i n g 💞✨ I've grown to love #blogging so quickly it's insane, probs because I have too many thoughts to keep in my head or I feel like I communicate what I think better 🙈 either way it's a new hobby but ALSO more importantly ⭐️ so many new changes for #YouMakeYou 👉🏼 starting wiiiiiith there will be weekly posts on Facebook (search @youmakeyouarmy ) with weekly challenges, conversational topics and more to make it more of a #community 👫 check it outttt! 🤗 • •• • • • • • • #ontheblog #blogger #fitfluential #fitfam #fit #fituniversity #fitufam #nicefrance #healthyliving #healthychoices #healthylife #lifestyle #fitgirls #crossfit #hiit #motivational

A post shared by Happiness•Fitness Colby Triolo (@be.happyhealthyfit) on

 

 

  • Running with a partner is refreshing.  I am training for a marathon, so I run quite a bit, but I usually just get up and go by myself.  On day 4 here, my best friend’s brother came and asked to go for a run so I reluctanly said yes, we weren’t at that level to laugh and deny yet ya know? But, we ended up going 4+ miles, talking the entire time, it honestly felt like 2!
  • Espresso.  I like espresso.  And baguette. I like that, too.

  • You don’t have to rush. If there is no reason to be speed walking, or in a rush, why be?  In America, we are just so fast moving, I constantly find myself moving at a quick pace when there really is no reason to be.  Take some time to relax and enjoy the moment whenever you can.  It puts the mind at ease and it is refreshing.

  • I don’t think we planned a single day while I was here, and that is something I have never done.  I am, as you know, defition of type A, I plan every single day of my life like none other.  But while here, we would wake up and be wherever, whenever it panned out.  If I found myself with some free time I would decide to blog, or read, but I never planned these things out… I think this is also refreshing every once in a while— you never get upset or frusturated when you ‘miss a plan’.  There is a sense of relief and ease.

 

  • One of the coolest, for lack of a better word,  things we did while here is have dinner with a family from England.  Honestly, I was so intrigued by how differently they were structured and how they thought.  I think there is so much knowledge and englightenment to gain by even taking a few minutes to meet someone new.

 

  • The amount of cheese & dairy they eat here is astonishing.  Oh, and they do not understand the concept of lactose-intolerance.  Hence why I have begun to love espresso.  Avez-vous le lait de soja ou des amandes? (insert laugh here)

    post 6 mile breakfast


I want to know: 

What is your favorite vacation you have ever been on?

Do you like espresso?

 

Always remember, YOU MAKE YOU

xoxo, Colby

Weekly Challenges & Shorter Posts: FB@youmakeyouarmy

Daily Snapshots: IG@colbytriolo_youmakeyou

Get your free guide to conquering the YMY mindset here.

Facebookrssinstagram
Posted by colbytriolo in A Day in My Life, empowering talks, motivation, 2 comments