self love

Being Present in The World

Being Present in The World

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

The world moves fast.

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

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

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

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

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

being present in the world

15% of all PrAna clothes with FFCTF17


15% off with FFCTF17


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

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

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

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


prana clothing

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

Here is what I have been practicing:

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

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

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



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

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

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


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


Hey! Do you use Pinterest? YouMakeYou is now on it!

being present

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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!




Posted by colbytriolo in challenges, College Living, empowering talks, 2 comments
Time Alone, Peapod, and Summer Drink Favorites

Time Alone, Peapod, and Summer Drink Favorites

This shop/post has been compensated by Collective Bias, INC. and The Coca-Cola Company, all opinions are mine alone. #SummerRefreshment #Peapod #CollectiveBias

Lazy days, let’s talk about ’em

I’ve done tons of posts about the importance of pampering yourself, of spending time alone, and of taking time off the grind.  Missed ’em? Don’t worry, I got you!

I Hit A Mental Wall, Here Is How I Got Over It

Taking a Break: How & Why You Should

And, to be completely transparent with you, I have neglected that over the past few months.  I got caught up in being in a new city, with new people,  a new job, and with a new outlook on social media/life (peep the new IG@colbylivesfit)  While it was an incredible summer and I have been changed two-fold for the better (post to come about that soon) there was one point I can distinctly remember of which not taking time for myself and being alone caught up to me.

Flash to about 3 weeks ago …  I was hit with a horrible migraine–  my body’s way of telling  me

Hey girl, take a chill pill!

It’s not that I was running around with my head cut off, I was doing everything that made me beam, but I hadn’t slowed down, and I needed to … we all need to.

So, unplug and self love night commenced.

Enter:  Peapod — yes, I started with getting my groceries delivered.

peapod grocery delivery

The delivery has arrived!

In reality, it is so stressful to get groceries in the city.  First you have to walk 5 bags a mile home as a farmers carry.  Then, proceed to carry them up 7 flights of stairs because ya girl has a vestibular disorder and cannot ride elevators.  So, getting them delivered on my unplugged night was a no-brainer.

Now, to Peapod! Peapod is a  dope grocery delivery service that essentially is equivalent to shopping at the store, they just do it for you.  And then, they deliver them promptly to your doorstep.  As a major bonus, Peapod offers 60 days of free delivery to new customers.


peapod grocery

Peapod features

  1. Express Shop
  2. Coupon / Discount central — between the coupons and the free delivery, my groceries came to about $20 cheaper than they normally do
  3. Sort features
  4. Fresh  produce
  5. Door to door  (<– my favorite)

Grocery haul:

As I was typing this, I realized that I often share recipes with you on Facebook, but I have never shared my weekly summer grocery haul, so get pumped:

Ground turkey, chicken, bananas, plantains, eggs,  egg whites, carrots, letttuce, canned tomatoes, nut butter, figs, kombucha, fruit juice (for smoothies), avocados, random bars to try.

I am crossing my fingers that Peapod delivers to Ithaca this school year– made my life so easy. And,  if you are interested, feel free to use the service finder here, and sign up so you can get your first 60-days of free delivery, plus $20 off your first order.

More of the haul

In this haul, un-pictured because I don’t buy them weekly, was also Minute Maid® Lemonade and  FUZE® tea which I was getting for a fun, refreshing beach drank with my girls.  Must also mention how pumped I was to not have to carry 2 12-packs of cans home from the store, especially with those heavy vegetables 😀

Fruit-y half & half recipe:

fuze tea recipe

Per drink:

  • 1/3 can of FUZE tea
  • 1/3 can of Minute Maid Lemonade
  • 1/2 c water
  • 4 sliced strawberries

beach drink recipe


Now, I’m curious! What is your go to summer drink recipe? Go to this post on facebook, and let me know.

colby triolo

Say HI!

IG: @colbylivefit

FB: @youmakeyouarmy


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Life is too short for bad coffee

Life is too short for bad coffee

Why you don’t deserve to settle

To keep the name authentic, I did in fact sit down to right this directly after I brewed a horrible pot of coffee.  I was in an awkward situation because I had used my last bit of almond milk in the mug that was tainted with that pot of coffee so I was tempted to suck it up and drink it but instead realized that seriously life is way too short to be drinking bad coffee just because you are out milk especially when your daily coffee is something you look forward to.  So, I dumped it.

Where this blog post comes from is why I was brewing that coffee.  I was brewing that coffee because I was fed up with one too many things around me and needed an hour to sip and be surrounded (and filled?) with something that never failed to make me feel happy and relaxed.  While sitting there with my fresh, perfectly brewed cup ‘o joe I realized that I needed to stop settling.


life is too short for bad coffee

Making peace with a sh!tty world

Now more than ever I am realizing how easy this world makes it to be stepped on and torn down.   As I grow older I see how hard it is to find people that are truly good people to, and for,  you.  We are surrounded by people who are one way streets.  People who are only there when it is convenient for them.  And people who expect the world but aren’t willing to give the world.  We are surrounded by people who are easily influenced by the crowd to stray from what they know is the right thing to say or do to someone.  And, we are surrounded by people who don’t realize the impact and negative effects they have on many people as a result of their actions.

We ARE surrounded by all of these things


and it is so easy to fall into the trap or self-blame and self-pity.  Like when you are the person always there for your friends, but not once has anyone asked you how you are doing.  Or like when you make time in your busy schedule for a friend and they blow you off for a reason so minuscule it doesn’t deserve the title, reason.  Or like when you wouldn’t bat an eye before helping a friend in need, yet that one time you needed someone, there was no one.

The point of what I am getting at here is that all of those things are bad coffee.  That’s it.  And as hard as it is to say, and maybe read, life is too short for bad coffee,

the sink is right there and you can dump what you need to.

 pour the coffee


(READ🙂 I am not saying to go dump anyone or anything who has ever negatively impacted you.  But I am saying that (ALSO READ:) there is one sole thing in this world that you have full and utter control over and that is your mind and your thoughts; what you think affects how you feel and how  your life goes on.  These things, and many more, will happen, they are inevitable– that’s life man, it’s sh!tty, but in the end it is you who decides if you will give these things power to affect you.

Trust me, I know that is easier said than done, but you don’t deserve to settle.  Those people, or events, that make you feel like you are drinking a bad cup of coffee– they don’t deserve even near you giving them the power to enter your life and affect it so negatively.

You have to do what you have to do to find your happiness and live your life.

Because this is it, this is your life, not a bad friend’s life, not a bad cup of coffee’s life.  This is your life. Wake up, smell that fresh pot of beautifully roasted coffee and live the day for you.

If it means dumping the pot, or throwing the whole damn machine out all together, so be it.  I just went to 7-11, probably the most expensive place one can purchase almond milk ($5 a gallon wuht). But ya know– I am content AF sitting here sippin my joe and that is all that matters.

Here are some related posts that are a good follow up to this:

Dear Confused Millennial Part 1

Dear Confused Millennial Part 2

Reasons to Smile When Life Isn’t Perfect

* 21 Day Power Up: A step by step guide to the most powerful mindset of your life —  (‘letsdothis’ exclusive code for 25% off ~$8)

colby triolo

PS. The coffee that I brewed that didn’t suck was Drip Brew. Seriously why do I ever try to switch it up.

Drip Brew: Single Purchase (‘youmakeyou’ 10% off)

Drip Brew Subscription (‘ymy’ 10% off) <– highly recommend, these beauts get delivered right to mah door for like $13/month


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why you don't deserve to settle

Posted by colbytriolo in college, College Living, empowering talks, motivation, 0 comments
Dear Confused Millennial Part 2

Dear Confused Millennial Part 2

Dear Confused Millennial,

its okay to be scared


<  —

Part 1: My Letter to you

< —


In part 1, we acknowledged that it is hard, it can even be terrifying to have uncertainty  and confusion about our futures.  And then, I told you the number one thing we can do to make this uncertainty easier for us.

The best thing you can do, the best thing we can do, is let go of the fear and the worry, let go of the future and be in the now, say YES to what we were put here to do… LIVE.  Be in the very moment, and do what your heart desires at every given opportunity.  Because when we do that, we unknowingly are allowing our futures to fall into place.  — part 1

Today is all about actually DOING this: saying ‘yes’, living for the moment, listening to our bodies & our hearts.

sleeping giant state park

On top of the world

As a confused millennium myself, I know this can be extremely hard, to say the least, so here are my top tips for you.

How To Live In The Moment & Chase Your Happiness

The moment you have right now is the only one you can change. 

Live in the very moment.  You can’t change the future until you are there and you can’t rewrite the past.  So, live in this very moment and do not let your worries about the future affect your now.

Forgive and forget the past.

Do not beat yourself up about what has happened in the past.  Hear me when I say that everything happens for a reason. You went through what you did for a reason, instead of letting it bring your present down, use it to build you up.

Related Reading: Make Your Setbacks Your Stepping Stones

Stop trying to predict the future, create it instead.

If your heart is telling you to pursue something, but you are thinking to yourself  “oh, well that’s not what my family would expect me to pursue” or “I don’t know if I have the skills for that”, shut your thoughts down and TRY.  For gosh sake, you don’t know until you try, stop trying to predict the future, and create it instead.  Now, I don’t mean go out and do something that puts yourself or others at harm.  Rather, I mean stop letting your fear of not satisfying others get in the way of doing what you truly and utterly desire to do.

When you fall down, get right back up- mentally, and physically.

Honestly, falling down is GOOD; you learn many lessons, you develop a deeper understanding, you become a tougher being.  The only way falling down becomes negative is when you stay down and lay there like a sad puppy.  No, no, no.  Respect yourself to laugh it off, get up and come back stronger.

Stop feeling sorry for yourself

Again, respect yourself enough to not make excuses. Sh!t happens, it does.  Don’t waste time making excuses and feeling sorry for yourself, decide what your heart wants, and take it.

Confused millennial, let’s do this.

Here’s a fun little savable image you can use to remind yourself of these tips regularly.  Feel free to PIN to share & help me enter the pinterest scene. >> Colby on Pinterest


how to live in the moment



PS. I want to help you  conquer your YouMakeYou journey? Check out my 21 Day Power Up! I am offering 25% off during this dear confused millennial series with the code: letsdothis 

dear confused millennial



Posted by colbytriolo in college, College Living, empowering talks, 1 comment
Dear Confused Millennial Part 1

Dear Confused Millennial Part 1

Begin your journey to conquering your mindset at the end of this blog post!

You don’t need to know your future, it’s OK.

It’s my spring break #SPRINGBREAK2k17 AM I RIGHT?! Lol JK, I should be in London by now but yours truly isn’t allowed on planes at the moment because I got a concussion on one a few weeks ago LOL GO ME YES CLASSIC.   Honestly though, I am just as content, if not more right now because I get to spend the weekend with one of my favorite humans, Alison (from Daily Moves and Grooves), in Boston frolicking my little heart out.

Related:  Fit College Student&#8217;s Guide To Visiting Boston)

That intro really has nothing to do with this post, I really just wanted to express my love for Alison.  This post is actually something I have been wanting to write for a while as I feel  like lately I am going through a mid life crisis. Yes, I’m 20.  No, it’s not actually mid life, but confusion about my future, and my present has been something I haven’t been able to get off my mind, so this is my attempt at establishing peace not  only for myself but for all the millennium out there.

Dear confused millennial,

I know it’s hard.  I know it’s confusing.  I know it’s scary.

I know you want to know how you will be successful, how you will live out your years.

I know you want to know who you are, who you want to be.

I know you look around yourself and see people who know what they want to do, people who are chasing their dreams, and people who look satisfied.

I know you look ahead and sometimes can’t picture yourself doing anything because you have no clue as to what to attempt to picture.

I know you want happiness, and success.  I know you want love and prosperity.

I know you want your life to be in place, and your future to be in place.

I know that it scares, no terrifies you,  that you feel lost especially when you look around and everyone else seemingly has it together.

I know these things because I am there too, heck, take a deep breath, everyone is there.

But, I also know that at this point in your life, right these very years, through all of the confusion and lost feelings, there is one thing that will undoubtedly lead you to your answer.

And, that one thing is loving the mother frickin sh!t out of yourself, saying YES to chasing your happiness on all levels, no matter what they may be.

The best thing you can do, the best thing we can do, is let go of the fear and the worry, let go of the future and be in the now, say YES to what we were put here to do… LIVE.  Be in the very moment, and do what your heart desires at every given opportunity.  Because when we do that, we unknowingly are allowing our futures to fall into place. 

When we honor ourselves and the present moment we are becoming who we are born to be.

Sure, we like to feel safe, have a plan, and know what is to come.  But, when we do things because we are focused on creating a future, we often miss the key pieces to the puzzle of happiness and self-fulfillment which in the end will be the base to our success.

Here is proof,

I created this YouMakeYou community after I healed myself from 2 years of severe chronic pain resulting from two intense concussions.  I saw 20+ doctors, all who promised to make me better, but instead time after time again, they left me feeling hopeless, either not helping or sometimes worsening my pain.  One day, in a bouts of the worst pain I had felt in months, I took matters into my own hands and began to heal myself through my mindset and mind/body thoughts and actions.

Chasing my happiness, loving myself even at my worst, and taking the immense power that we all have to control our own lives saved my life, and that is what I want you to decide to do today.

By loving yourself, respecting yourself, and chasing your happiness you open the doors to becoming what you are meant to become.  By doing these things you are putting yourself in the most open position to honoring the true journey of which you are meant to follow, whether or not you know what that journey is or not. Hey, you may surprise yourself!

Focus on being in the now, saying ‘yes’ to living, saying ‘yes’ to YOURSELF, and the rest will fall into place.  Trust yourself. It will be  OK.


> PART 2,  with action steps, coming WEDNESDAY 4/5 🙂



PS. I want to help you  conquer your YouMakeYou journey? Check out my 21 Day Power Up! I am offering 25% off during this dear confused millennial series with the code: letsdothis 

dear confused millennial

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its going to be okay


Posted by colbytriolo in college, College Living, empowering talks, 0 comments
A Day Of Eats // Healthy in College

A Day Of Eats // Healthy in College

What do I eat in a day?

What does a 22-credit student, small business owner, fitness lover, part time job haver eat in a day?  As you learned in my last post on How I Overcame Overeating at Night, I try to switch up what I am eating daily in tune to what my body is feeling that day.   A major component to maintaining my healthy mind body and soul balance is to listen to my body and fueling it with what it actually wants instead of what I think it should have.

I do not meal prep at the beginning of the week

for this exact reason.   For me, it doesn’t work for the sole reason that I do not know what I will want for lunch next Wednesday, so if I pack 5 meals of chicken, veggies, and rice up on the weekend,  I will eat it, but my body won’t be satisfied until it gets what it is feeling that day.  Does that make sense?  Essentially, I prefer to prep food the night before so I have some sort of idea of what sounds good.

‘What sounds good’ is a question I ask myself often, 

because I am still in the stage of reverting to ‘oh a salad is healthy I should eat that’ when it is not something that will satisfy me.  So, I try to spend time getting to know my body and what it is feeling before I shove food down.  One of the most important things I focused on in How I Overcame Overeating at Night was the fact that though I may not be making as pristine choices in terms of clean foods during the day, because I am not gorging myself at night– I am healthier.  

Enough babbling, here is

What I eat in a day:

February 20, 2017

Overnight Oats

I make the same base recipe every night and then customize in the morning.


Base recipe:

1/2 c quick oats

1/3 c greek yogurt — OR —- 1 scoop protein + 2T greek yogurt

1/2-2/3 c almond milk

pinch of sea salt

For more base recipes that are easily customize-able: check out my Eating Clean & Living Strong eBook


Yellow Apple and Almond Milk Cappuccino

I’ve learned that my stomach, and IBS, really hates when I have coffee without food, or on an empty stomach, which is what I used to do all of the time.  So, this is my typical mid morning snack.  Also, I only eat yellow apples.  Also, if you don’t like how milky lattes are, get a cap!


almond mlilke latte


PB&J on toasted bread

Why don’t I have a picture of this? Unsure, but I was craving one when I woke up.  I prepped it quick, threw it in a baggy and had it at 1:3opm ish.   TIP: toast the bread to avoid sogginess.


Avocado & Sriracha Toast

Was hungry around 430 and thought it was too early to eat dinner, and in an effort to avoid post dinner snacking, I had some avocado toast to hold me over for a few hours.

avocado toast


Diced potatoes, yellow squash, chicken, BBQ sauce

I keep a lot of random ingredients in my fridge for hodge podge meals at night, and these ingredients looked the most appetizing!  I use Simple Girl BBQ sauce — it’s actually an addiction 😉 (gluten free, all natural, and 0 zero calories)!

healthy dinner


Chamomile tea with coconut milk

I almost always have some sort of tea– or coffee, if it’s that kind of night, a bit after dinner.  If you have never put a dash of milk in it, TRY IT!



How I Overcame Overeating at Night

Quick Protein Packed Breakfasts



PS: Are you in college and trying to balance health, happiness, and school?  CollegeFit may interest you! It is only $2.50, here.


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Posted by colbytriolo in College Living, healthy recipes, 0 comments
How To Run a Marathon If You’re Not a Runner

How To Run a Marathon If You’re Not a Runner

Can you run a marathon if you’re not a runner?

Yes, yes, YES you can run a marathon if you aren’t a runner.

You can do anything you want to as long as your mindset is set right, that is the beauty of this world.

Hi, my name is Colby,

and I ran two marathons 48 days apart

and I am not a runner.

I am a marathoner, for sure, but I am not anything near what you picture when you think of runner.

What do I mean?

bridge running

All throughout my 2o years of life I have been a sprint athlete.  From soccer, to lacrosse, and my most focused sport: ice hockey, I thrived in sprint sports.  I built myself for power; I could kick a soccer ball 50 yards to the top corner of a net, and I could skate with speed back and forth across an ice rink for 45 seconds 50 times a game.

I have strong legs that I wouldn’t trade for anything.

After I suffered two severe concussions I moved away from team sports.  However, I maintained my strong legs and power through crossfit and weight training combined with interval cardio training.

Then, for no reason in particular, I signed up for my first marathon.

I found myself a nice training plan and got to work.  When I started the training, I had run no further than 5, maybe 6,  miles in years. OK, really EVER.  But, I didn’t care, I put my faith in the 12 week running plan and  got to work.

RELATED: 12 Week Training Plan: Operation Your Best Self

I love a challenge, I really do,

and I would be lying if I said running a marathon wasn’t a challenge.  But, once I set my mind to something, there is no way it is not happening.  So, I pushed through those long, hard, and often ungodly early runs.  The cold ones, the hot ones, the rainy onesI continued to do most of my strength training switching to body weight circuits closer to race day, but I focused mainly on my running.

first marathon training

Post 18 miles

When a new distance came up, I took it on with zero doubt in my mind, and I accomplished it.  Before I even knew it I was running 14.. 18.. 20 miles with no problem.  My legs were still strong, my body hadn’t changed, but I was running…. far.

More importantly, I was in love with running.

No, I don’t have anything near what you think of when you think of a runner.  I don’t have skinnier, lengthy legs.  I didn’t grow up running, or honestly ever really enjoy running until now.  In fact, I have rather short, larger, strong legs.  But, I was running and that’s all that mattered.

I will never forget the one run I did that changed everything.

On my plan I had an 8-miler; however, I was so stressed with school, work, and my living situation, etc. that I ended up going for 18 miles almost without realizing it.  That was the first time I had run that far.  And, for me, that was the very moment that I realized….

anyone can run a marathon.


You don’t have to have ‘runner legs’ or have a ‘runner’s body’, whatever that may be, all you need is a runner’s heart.  

Trust me, it isn’t your legs that will carry you 26.2 miles, it is your heart. 

Everything is a choice.  If you want to run a marathon, or even a 5k, or essentially do ANYTHING, the only– read, the ONLY— thing that can fully stop you, is your mind.  Sure people and things can affect how you think about it, but nothing and no one can decide if you will, or will not, accomplish something except for yourself.  We are all our own worst enemies.  I am even mine– I can’t tell you the number of times I have told myself that I couldn’t do something, or doubted myself and then wasn’t successful.  WELL, no sh!t! The moment you self doubt, you put yourself at an extreme disadvantage.. that is simlpy how the subconscious works.

As soon as you decide that you want to do something, and then you commit yourself to accomplishing that thing, you will accomplish it.  No question.  YOU need to believe in yourself, nobody else can for you.

So, yes, I ran the Philadelphia Marathon (11.20.16) and the Disney Marathon (1.08.17) as my first two long distance races EVER.

colby triolo marathon                colby triolo marathon

How did I do this?

Just like I mentioned above, I simply decided that I wanted to experience it, and take on such a feat.  I simply decided that I wanted to prove the multiple doctors who told me two years ago that I would never run again wrong.

The key is putting everyone and everything else aside and letting yourself take over your life.  

If you are still feeling skeptical, this is key to read: One of the most incredible parts of running these two marathons was the sheer amount of different people I passed, and even those who passed me.  I saw shorter and taller people, I saw smaller and larger people, and I saw younger and older people.  Essentially, I saw every type of person, and each and every one of them crossed that finish line.

So, please, say YES to yourself.

Here, I walk you through exactly how to accomplish this mindset.



Ultimate Guide to Running Your First Marathon

What Nobody Tells You About Training for Your First Marathon

How To Get Through Long Runs

How To Run Strong in The Rain



training for a marathon when you aren't a runer

Posted by colbytriolo in empowering talks, workouts, 3 comments
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



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Posted by colbytriolo in empowering talks, 0 comments
I Hit A Mental Wall, Here Is How I Got Over It

I Hit A Mental Wall, Here Is How I Got Over It

I hit a mental wall today.  Actually, I hit a mental wall about three days ago but had to keep pushing that wall away until after my physics exam last night.

My mental wall

was a lot.  It was end of semester finals stress.  It was living situation stress. It was the gradual losing myself  and my values since school has started.  It was the fact that I’ve put up barriers around myself and refuse to let anyone in.  It was the fact that I haven’t been able to run since my marathon due to an overuse injury in my knee.  The wall was a lot.

There is always time for yourself.

I woke up today and realized that I need to start taking my own advice–honoring myself, my mind and my body.  Despite the fact that I still have 3 more exams to go and 2 more projects, honestly despite any deadline I might have, there is always time to honor myself, I know this. And, I preach this.  But, over the past month I have been letting life pull me away from this, I have been letting life drag me along without allowing me to hold onto myself.

The thing is, that ^ is so easy to let happen, I’ve witnessed it first hand, I didn’t realize what was happening until about 3 days ago when I took a second to stop and breathe.

Colby Triolo

After trying to push that wall along with me for 3 days, my mom’s voice popped into my head….

Remember, there is a door on every wall.

She said this to me right before my marathon, and boy did I hit many walls that day, but this applies to more than just the running wall, this applies to any wall.  Walls don’t discriminate, walls don’t have some sort of methodological way to decide if they want to give you a door or not, they just do. End of story.

So, today I decided to drop everything for a few hours and find that door.  I left my school brain behind which was tough, but I knew it would be there when I got back, and more importantly, I knew I would be much more refreshed therefore able to easily make up for the lost time.  Heck, my focus had become non-existent anyway!

Here is what I did (PEEP: me time post)

How I got past my mental wall:

10 am

I got in my car, and I drove, I got on the main highway near me that I knew ended up near some trails, and I drove.  For me, even simply driving for hours on end would do well; I plug in my phone, blast my happy playlist, and spend time thinking. However, I knew I wanted to move.

10:30 am-12:00 pm

I arrived at Taughannock Falls State Park which is essentially a multitude of hiking trails through the woods surrounding waterfalls.   I got out of my car and spent about an hour or so hiking the Rim Trail.  It was stunning, it was peaceful, it was refreshing.  But most of all, it gave me the much needed time to unplug from the world and just think.  It gave me time to mentally work through the immense pile of everything that was upsetting and challenging me but that I had just pushed aside out of rushing through my days.

Funny story about unplugging…I literally and physically unplugged.  On the hike back up, I pulled out my phone to call my dad and then reached into my coat pocket for the headphones I always kept there.   However, they weren’t there so I assumed I left them in my car.  Little did I know.. I walked a few minutes further up the hill and my headphones were lying on the ground in the middle of the trail. LOL talk about unplugging.

Somewhere in the midst of my hike I found the door in the wall, and climbed through it.  I felt refreshed, I felt alive, I felt like me again.

Colby Triolo

Call me crazy, but I love being alone.

Yes I love my friends to death, but ever since going away to college last year the one thing that I have missed most is the ability to be alone with myself.  I need that time, I enjoy that time.  Honestly, I could sit in a dining hall all by myself and be completely fine with it.

Not only do I enjoy being alone but after today I realize that I need to be alone sometimes.  Hiking through the trails with not single sense of another being around me gave me the long needed ability to work through a lot.


On the drive back I was feeling so light and unstressed I decided to stop at a local cafe for a (treat yourself because 5 fucking dollars) latte and crossword puzzle hour.  This may not sound like a lot, but looking back over the past 5 months, I don’t think I could pinpoint a time where I just

did something to do something,

where I did something of little to no life/school progression value because of the sheer stress that taking a break causes me.  For me, stopping for coffee just to do so is a big step.

Coffee Time

Now, after my little self meeting adventure, I am back in the library, Thai food on my left, tea on my right, best friend across from me singing every lyric of every damn song he is listening to, and studying for finals.

Sure, I could be like the usual me freaking out about every second missed in the library, but I am not.  I am more productive right now because of how I spent my morning than I have been all year.

And, most importantly, I feel happier and more in tune with myself.  No, I didn’t magically cross through that wall in a few hours, it will take time, but I have a great start on the road to where I want to be.

Don’t be afraid to be honest with yourself,

when things aren’t going the way they should.  Don’t be afraid to take a step back and evaluate where you are.  Don’t be afraid to say AYO PEACE to the world for a few hours and only care about yourself.

You deserve it.


PS. Confused at where to start? Start my 21 Day Power Up that is on sale for only $6 right now!

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Posted by colbytriolo in A Day in My Life, challenges, College Living, empowering talks, motivation, 0 comments