Your Monday Challenge

Your Monday Challenge

30 Day Blogging Challenge #20

I have been blogging everyday for 20 days now… what.


Honestly, it has been tough, there have been days where the last thing I wanted to do was sit down and write because there were a million other things on my to do list.  But, blogging makes me happy, therefore, as a self-loving gift to myself– I do it.  Just like I talked about in The Science of Happiness and Why We Don’t Do What We Love & How to Start, making time even when you don’t have it to spend time on yourself does make you happier.  And, as a result of that happiness, the rest of your life is boosted.

So on this beautiful motivation Monday I want to motivate you to write down three things that make you smile from the inside out, and vow to do each one at some point this week.

Maybe you schedule them into your day, maybe you do them when you are most stressed, maybe you do them everyday.  It is completely up to you what you do and when you do them, but make sure they get done, it’s happiness we are talking about here!

& Of course, who would I be if I didn’t send a little Motivation Monday your way :



See you tomorrow, YOU MAKE YOU!


PS. If you want to take this to the next level, join my 21 Day Power Up with over 30 people who have started over the past week!

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


— Like this? Join the 21 Day Mindset Power Up


Posted by colbytriolo in 30 Day Blogging Challenge, empowering talks, motivation, 1 comment
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 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!



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


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


  • 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?


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




See you for day 5 tomorrow!


Posted by colbytriolo in 30 Day Blogging Challenge, workouts, 2 comments
#1 Thing Holding You Back

#1 Thing Holding You Back

Don’t tell me you can’t.

More importantly, don’t tell yourself that “you can’t”.


Because when you do so, you are validating it.  You are the reason that “you can’t”.

You are putting yourself at a disadvantage.

There is something called the “Law of Attraction”, which essentially states the science-base fact that the more you think something, the more you attract it.  So when you think you can’t… you are attracting the “can’t” factor more than normal, and even worse, more than the “can factor”.

Here is an excerpt from my 21 Day Power Up, a step by step guide to the most powerful mindset of your life:

“Story time: You are scaling the side of a massive mountain trying to reach the top (maybe your favorite jar of nut butter is there), there are 100 people watching from the ground….

Scenario A: Those 100 people are laughing at you, whispering to each other ‘there is no way you’ll make it’, and making sneering comments at you for even trying. What happens?  You feel defeated, upset, you lose confidence, and it becomes difficult, almost impossible for you to reach the top as a result.  You get discouraged.

Scenario B: Those 100 people are clapping, cheering you on, chanting to you that ‘you got this’! What happens? You feel confident, empowered, strong, and as a result you feel lifted and climb higher and higher.  You are encouraged.”

These scenarios reflect flawlessly to today’s topic of mindset.  Those 100 people are the thoughts going through your mind at any given moment; when they are negative, when they are telling you that “you can’t” they are holding you back, causing you to fail; but, when they are positive, when they are telling you that “you can” they are lifting you up and allowing you to succeed.

So, please, do not tell me that “you can’t”.  Remove it from your vocabulary right now.  Don’t let something as simple as a thought rob you of what you want and where you want to be.  Don’t make things harder for yourself.  Align your thoughts, align your mindset, and conquer your dreams.  Anything is possible, the first step is simply believing.  Start right now.



Colby (say hi! on IG)

Try the 21 Day Power Up here!


Posted by colbytriolo in empowering talks, 0 comments
5 Things to Remind Yourself Daily

5 Things to Remind Yourself Daily

Current status: sitting in the library stacks, top floor, most quiet study place on campus, blasting Gasolina in my headphones.  So contradictory, so contradictory.  I’ve also been here for seven hours now so I may  blame it on restlessness and boredom.  But at the same time I like to think I am productive with upbeat music, it pumps me up to do work, you know?

The inspiration for this week’s blog post comes from living in my sorority house this year and experiencing vastly different types of mindsets on a daily basis.

I preach individualism and personal awareness: knowing what works for you and what YOU want.  I know everyone is different, I know everyone has different things that work for them (peep– Gasolina) but I do believe there are some things that are true for everyone that need to be remembered.

 HEY, remind yourself of these daily:

You are where you are for a reason.   You can either look back and  ask why or look forward and use your past to help you grow and chase your dreams.  Everything happens for a reason.

You can do anything. This is it. This is the one life you were granted.  It is yours to create, take the power.

Everything is a choice.  Realize that you have the final say as to if something affects you, or if you do something.  You have the final say as to where you end up.  Nothing  is out of your control.  Your mind is more powerful than anything in the world in terms of your own life. Click here to start my 21 Day Power Up.

The perfect time is now. There is no better time to make a change, try something new, or chase your dreams than the present.  Stop waiting for this or that, the perfect time is now.  Don’t worry about what has happened up until this point, don’t think about what is to come in the future, instead ask yourself what you can do with this very moment.

There is no reason to worry.   You absolutely do not need the answers to everything, you do not need to be liked by everyone, etc.  Do not worry about these things.  Stay true to  yourself, know where you want to end up, live for that and you will get there.


Save this photo to remind yourself of these daily: YouMakeYou

I want to know:

What do you study to?



xoxo, Colby

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Do you like to workout? Check out my EasyFit workouts!





Posted by colbytriolo in empowering talks, You Make You in action, 1 comment

It’s The Little Things Thursday #5

It’s that time of week again, but this time I am coming at you all the way from Cannes, France.  Or, maybe for some of you it’s closer?  Anyone?!

So bonjour ou bon soir?  Je ne sais pas.  But, I do know that I am lying in bed typing this, all energy drained by the sun, stomach bloated by all the french treats, and listening to 4 french men run around my apartment trying to fix the power that went out.  Quite a happy place right now, quite a happy place…

On a more actually happy note, it is time to recap some of the little things that made me smile over this past week! Why do I do this?  I do this because I believe in the incredible power of happy thoughts and happy vibes.  I believe, and have seen the benefits, positivity even in the smallest doses; like celebrating small accomplishments and recognzing even the littlest positive moments…

This is one of the many things you will focus on in my 21 Day Power Up— not only reaching your goals, but aligning your life to be overall more positive.  


Before you read mine, I want you to scroll down to the comments and tell me what one thing that made you smile today is!  Try to make this a daily routine.


Dinner with a beautiful  view from my apt in Cannes, France

Spending a week with my best friend, Nicole, after not seeing her all summer!

Lactaid— and it abling me to eat this….. profiteroll?

Morning runs! Yes— I love them.

The fact I was able to literally order a watermelon on the beach the other day…


XOXO Colby

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Get your FREE guide: ‘5 Things Holding You Back’ 

Posted by colbytriolo in empowering talks, It's the Little Things Thursday, 1 comment
My Story.

My Story.

This is the hardest part for me.  YouMakeYou® has existed for a while now but I have never gone into complete detail about how and why it does exist.  It is time to be transparent with you guys.  I hesitate to share my story because it brings back awful memories, but at the same time, I wouldn’t trade what I have been through for even the world’s most delicious jar of nut butter.  My past has created the very person I am today and let’s be honest– this wonderful YouMakeYou® community would be nonexistent without it, as well.  So here we go:

At post prom my junior year of HS, I was chosen to be hypnotized for ‘entertainment’.  It worked.  At some point during the hypnosis, I collapsed and fell off of my chair, directly onto the ceramic tile floor beneath me, landing head first.  I woke up, told the hypnotist ‘my head hurt’ and he put me right back out, hitting the floor again.  I was later diagnosed with a concussion, which months later healed but left me with extremely severe post concussion syndrome.  Post Concussion Syndrome, PCS, is just a general name for symptoms that occur as a result of a concussion, after the concussion itself has healed, there is no pattern to who gets it, what each person gets, when it will heal, or how to ‘heal’ it.

From the end of junior year on to senior year I felt generally off.  I had frequent headaches, noise bothered me, I could barely focus, I constantly just wanted to sleep, my neck hurt to the point where I would barely move my head.  But it was ‘OK, it was just post concussion syndrome and would go away with time’ according to many professionals.  Despite my symptoms, I was cleared in the middle of the year to play my final season of Ice Hockey.  In the very last game of my career, I was hit.  Hard. I didn’t know at the time, but I was concussed again.   I will never forget looking up into the bleachers and seeing the fear on my parent’s faces as they slowly receded from standing to sitting, a blank stare taking over their expressions.   They knew immediately.

I was back at square one. Fast forward,  I let the concussion heal, but then the post concussion syndrome (PCS) took over again, this time more powerful than ever.

I finished my senior year from home.  I spent the days pulling all the courage in me to push through the pain, finish my high school career, get into college, and attempt to  hold onto some true part of myself.  It was hard to say the least.  I woke up every day with a piercing headache, went to sleep with a piercing headache, I lived in a fog, I didn’t even know who I was anymore, the pain was just shy of unbearable.  There were times I would try to drive to a friends house and have to pull over to call my mom to pick me up in utter pain, crying.  I lost many friends, my boyfriend, heck– I lost myself, my personality, everything.  My back, my head, my neck… it all just hurt.  I was no longer Colby.  I couldn’t handle anything more than the basics of life. I don’t even know how to explain in a clear way how I felt, but I can say that I don’t ever want anyone to experience it.

I wasn’t me anymore, I was taken by seemingly unstoppable pain.

It’s really scary to feel like someone else has taken over your body and you have no control over how it treats you.

Once senior year was over, three days before I was supposed to move into my dorm at Cornell I made the incredibly hard decision to take a year off.  I couldn’t leave the house without a massive headache, I couldn’t handle social interaction for more than a few hours at a time, I was still living life in a fog just able to do the bare minimum to get by.  College was unthinkable.

I remember the day I told my parents I couldn’t go away.  They looked at me with sad, knowing eyes, and said “We know, but we wouldn’t decide that for you”.  I was distraught, Think about it– you dream all your life of going to college, and then you just can’t.  I never, even my worst nightmares, thought I wouldn’t go.  It took me days to admit that I wasn’t.

I walked into my bedroom a few nights later to see a new bracelet and a note on my bed from my mom.  The end of the note read: “Here’s to a year of healing, Colb”!  And from that day forward, that is what we tried to make it.  When I say try, I mean we put everything into trying to get me better.  I saw tens, twenties, of doctors, had countless procedures done, we tried just about everything (yes- including getting re-hypnotized).

I was a ragdoll.

I will never forget one procedure ‘promised to get me better ASAP’ that involved me getting 80+ injections of my own spun down blood into my head and neck.  It was the worst thing I have ever felt in my entire life.   My mom had to leave the room.  It never helped, actually, it made things worse.  I couldn’t sit for weeks after it without my entire face and legs tingling.  I physically stood up for days on end until the fire in my body subsided.

I was let down, over and over again.  But, things had gotten so bad, I was willing to try anything.  I had this hope that the next thing was it.  It never was.  The will in my and my parents’ heart and soul to find an answer was simply astoundingI bless my family every day for what they did for me over those two years; for the days on end sitting in a doctors having to take off of work, for the countless times they just sat and held me, for the pain I put them through for over two years.  I will never forget what they did for me.

By February of my ‘healing year’  I was at the same place I was months earlier pain wise, and utterly defeated.  I had put my body through so much with no sign of an end, or even an answer.   One doctor even walked into my room and within 2 minutes laughed and said ‘You’re ridiculous, I can’t help you” and left.  That hurt just as much as any procedure I went through.  If even a doctor, a medical professional, had no hope, how could I?  I was terrified I was going to live my life like this forever.  The idea that I was going to be in unbearable pain for the rest of my life was becoming more and more real.  The days went on, I developed severe anxiety and couldn’t be left alone– I was terrified for my life, there was no other way to put it. Each day I was torn down more and more…

I remember the exact turning point.  I was in my room with one of the worst headaches I had ever experienced.  I felt like my brain was on fire and I could barely remember who I was.  My puppy jumped onto my bed, as she often did when things got bad, and rested her head on my leg.  All of a sudden, I had an idea that I had never had before.  I was simply done with letting pain control my life.  If nobody else could help me, why couldn’t I help myself?  From that point forward I committed myself to being my own hero.  Pain could have no control over me if I didn’t let it.  Right?

The sheer will to live life took over me and I suddenly found power deep in me.   I aligned all of my thoughts and actions to healing myself.  Even in the worst moments of pain, I refused to admit that anything hurt.  I kept all of my thoughts positive and healing.  I started ignoring every rule anyone set for me in terms of what was going to help me heal.  I started to run whenever I wanted to despite being told it was ‘making things worse’.  I started slouching when I sat, despite ‘how bad it was for my neck and head’.  I started going to the grocery store– a place I grew to absolutely hate because of the noise and everything moving quickly by me.  I threw away my neck brace, started looking at computer screens again,  one by one, I started living aspects of my life like a normal person and denying any pain that came with it.

I started thinking A LOT about what I had been through and how it affected me.  I went back through what had happened and was real with myself.  I acknowledged everything that had happened but told myself over and over that it was the past, it was over.  There is a light at the end of the tunnel and I was approaching it.

I threw positive vibes EVERYWHERE inside and outside my head.  I aligned my life to the way I wanted it to be, and yes it was fake at first, but eventually it became real.

March 30, 2015 was my first headache & pain free day in over 2 years. 

And, from that day forward things starting falling more and more into place.  I was gaining my life back and I had myself to thank, that’s it.

It is crazy looking back now because I remember countless breakdowns asking why this had to happen to me, what I had done so wrong to have my life shattered for so long.  I didn’t think there was a reason, there simply couldn’t have been in the moment. But, BOY there was– that 2 years of hell was the soul reason I am where I am today.  Pain free, happy, loving every single second of life,  and most importantly helping YOU do the same.

YOU MAKE YOU and it’s time to do so.

I’ve created a 21 Day Power Up: a step by step mindset makeover to conquering your journey if you are interested.  You can also download my free guide to ‘5 Things Holding You Back’ here!

If you know some who may benefit from YouMakeYou®, please don’t hesitate to share this!


xoxo, Colby



Posted by colbytriolo in A Day in My Life, empowering talks, motivation, You Make You in action, 16 comments