you make you

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

PrAna

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.

 

PrAna

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!

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Taking Care of Yourself

Taking Care of Yourself

It seems like lately I have been having more and more conversations with people in which they mention that “they are a certain way and know it’s bad to be that way”.  Or something similar along the lines of trying to be something they aren’t because they think how they actually are is not correct, or accepted.

This kills me.

Trust me, I get the whole doing certain things to make others happy every now and then; but, never do I think it is okay to compromise who you truly are, and want to be, because you think it’s not right.

That is utter bullshit. 

The beauty of humanity is that we are all who we are.  We are born into our bodies and given full control of how we use them and how we use our minds.  And on top of that, full control is given to us, absolutely nobody outside of yourself decides who you become.

So, you are right.  Who you want to be is right.  Why?  Because you are the one with the command center for your life.

I don’t mean go do you 24/7 and wreck the world, I mean

If you feel a certain way, you should feel that way

If you want to make a certain choice, you should make that choice

If you want to focus on certain things, you should focus on those things

If you want to ignore certain things, you should ignore certain things

If you want to love something, you should love that thing

If you want to hate something, HECK you should hate that thing

Because in the end it is not worth it to ignore your heart and your mind.  Life is too short to live for others. Live for yourself.

 

College Health and Fitness

 

After seeing the length of this post, I’ve decided to make it into a two part series.  The second part will be posted on Nov. 3! (& linked here once it is, so if it is past Nov 3. you’re in luck!)

Taking Care of Yourself  &&  Being Present in The World

Taking Care of Yourself

5 Ways (you haven’t thought of) To Show Yourself Some Love

Silence the voice in your head that denies your emotions. 

If you want to cry, CRY, do not for a second tell yourself that you shouldn’t.  If you are frustrated about a situation, give yourself permission to be feel that frustration for a hot sec, do not cover it up and pretend like you’re okay when you are not.  If not expressed, these emotions will pile up and they will come back to get you.

Learn to share your life.

This one may seem weird but take it from a person who has the highest walls built around herself– life is meant to be shared.  I don’t necessarily mean with a partner, I mean on a smaller scale.  Take your headphones out and talk to someone on the way to class.  Call your family every few days and talk about 3 things you are grateful for.  See a dope tree (?) and show your roommate.  As someone who loves to be alone, I also believe there is truly something beautiful and beneficial in sharing experiences with others especially on a mini daily scale.

5 minutes a day alone.

One the other end of the spectrum as the one above… promise to give yourself 5-10 minutes alone every day.  Spend this time however you please but make sure to have no music, you want to focus on being alone with your thoughts.

 

taking care of yourself

 

Have to  Get to

Whenever you catch yourself saying ‘I have to do ___’.  Stop and immediately re-word to say ‘ I get to do __ ‘.  For me,

I get to wake up at 530am every morning and go to my awesome CrossFit gym with incredible people.  I get to do hours on end of coursework that I love.  I get to pull all nighters every now and then to submit code projects for a career I genuinely enjoy.  I get to struggle with things sometimes and learn about myself.

The list goes on and on.  But, rewording all of my have to’s  like this really allows me to see and appreciate the beauty in my life that I could easily overlook on a daily basis.

 

fitness blogger

 

Forgive yourself and others.

We are all human, and that’s the end of the story.  People can do shitty things, especially without realizing it–heck, I’m sure I have!  But, as hard as it is to do sometimes, learn how to forgive.  I’m not saying to compromise your beliefs or allow people to walk all over you in the slightest, what I mean is to accept what happened as the past and move forward in whatever way seems right to you while forgiving.  Do not ever allow anyone to give you a heavy heart, they don’t deserve that and they don’t have that power.  

 

Stay tuned on Nov. 3 for the next part to this series.  OR, if you haven’t already, you can join my monthly email with content just like this on the regggg –

 

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colby triolo

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Recovery: The Building Blocks

Recovery: The Building Blocks

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

Let’s talk recovery.

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

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

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

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

Building Blocks of Recovery

Nutrition

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

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

 

post workout nutrition

Healthy Choice Power Bowls

 

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

1. Modern health attributes

2. Kitchen-level ingredients

3. Bold flavors.

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

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

ACTUAL proof of me eating on the go…

post workout recovery

Mobility / Mobility

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

 

 Hydration

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

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

post workout

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

Sleep

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

 

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

 

Healthy Choice Power Bowls

 

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

colby triolo

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post workout recovery

 

 

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

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

Healthy Choice Powerbowls

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

walmart

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Your Monday Challenge

Your Monday Challenge

30 Day Blogging Challenge #20

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

Yes.

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 :

 

tackle

See you tomorrow, YOU MAKE YOU!

Colby

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!

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You’re Not Selfish

You’re Not Selfish

30 Day Blogging Challenge #18

Far too often we are so busy hiding in fear that we cannot chase our dreams (yes– I’ve said this before). What is one of the biggest fears we collectively have? Others.  

We fear what people will think of us.

We fear if what we do will make others happy.

We fear what will happen if we ‘stray from the norm’.

Honestly, I teeter on the edge of saying we fear each other.  Can you tell me the last time you did something for yourself? Can you tell me the last day you didn’t wonder what someone thought about you or something you did?  Can you tell me the last time you didn’t do something because you were scared of what someone would think?  Can you tell me the last time you said ‘fuck you’ to the world and didn’t allow others to enter your thoughts and decisions?

Can you?

hapy

Being a college student, I am immersed in this behavior.  Every day, every hour, I am surrounded by the worry of satisfying others; the self-questioning, the self comprise.

To put it in as few words as possible,  I see people living for someone else.

Putting aside the severe pressure of society to follow a stigmatized norm, I think there is an intense fear of coming off as selfish, and honestly I’m tired of it. It’s sad and it is killing our generation.

It is also a misconception, do you know what the definition of selfish is?

Selfish; lacking consideration for others; concerned chiefly with one’s own personal profit or pleasure.

Being completely and utterly wrapped up in yourself to a point where you are inconsiderate of others, that is selfish.

Deciding you don’t want to go to an event because you aren’t feeling it, that isn’t selfish.  You are allowed to enjoy different things. 

Spending your time differently than those around you, that isn’t selfish. Your happiness is what matters most.

Not being able to be there for everyone’s dilemmas all of the time, that isn’t selfish.  You need to take care of yourself first. 

Being or not being friends with someone your other friends aren’t/are, that isn’t selfish.  You choose what/who is apart of your life.

Getting rid of something negative in your life despite any outside influence that may be present, that isn’t selfish.  You deserve more than negativity.

Taking time for yourself, that isn’t selfish. It’s your life. 

Deciding to stop being the sounding board for everyone else’s problems, that isn’t selfish. It’s not fair to you, you deserve more. 

Not following the ‘social norm’, that isn’t selfish. We need more of that in this world.

Saying ‘screw this’ and completely uprooting to put yourself and your happiness first, that isn’t selfish.  This is your life, nobody else’s.

Following your dreams, even if they don’t line up with those around you perfectly, that isn’t selfish, 

That is self loving. 

That is what you were put here to do.

You have one life to live.

One.

The question is, will you make it the one you want?

You are the sole person in control.

#YouMakeYou

 

see you tomorrow xoxox,

Colby

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Stress Is Good // 30 Day Blogging Challenge #13

Stress Is Good // 30 Day Blogging Challenge #13

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

Let’s break it down.

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

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

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

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

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

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

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

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

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

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

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

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

Will you take the challenge?

xoxox You Make You,

Colby

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Why We Don’t Do What We Love & How To Start // 30 Day Blogging Challenge #9

Why We Don’t Do What We Love & How To Start // 30 Day Blogging Challenge #9

After 9 straight days of blogging I can honestly say that I love it. But, you know what? I knew that I loved blogging before but I never made it large part of my life.  Worst of all, I am aware of that.  Even more worst of all, this happens to almost everybody in the world.  We know what makes us happy, we know what we love, and we don’t do it.

Here is a great post by The Tiny Buddha where he writes about the human  psychological need to resist that takes over each and every one of us, “There are infinite reasons why we make excuses not to do what’s important to us, and the more important something is to us, the more likely we’ll resist it.” This is why far too often, we do not do what we love.

The closer something is to our heart, the greater we subconsciously let fear take over because it has greater potential to hurt.

I won’t lie– I am a victim of this.  It took me almost 2 years to start blogging regularly despite how much I knew I loved it and wanted to do it.  My fear was of time commitment, but what I didn’t realize that I was the one creating the issue.  Sure, time commitment could be a problem, but I don’t need to let it be.  I don’t have to spend hours blogging everyday, I just have to blog.

On the same caliber, there is the …

fear of failure, fear of what others think, fear of difficulty, fear of not living up to what you think it may be, fear of leaving a comfortable place… fear. That is what it comes down to, fear.

Fear is more prominent when it comes to doing what we love because it is so close to your heart.  You literally want something so badly it hurts.  

We build it up so big in our minds that we become overwhelmed, and we run back to a place of comfort.  Who likes being uncomfortable #amiright?

Right.  But, wrong.  Right?

OK that confusing– simpler terms.. we DO like to be comfortable, but that doesn’t mean we can’t do what we love.

I’ve talked about fear before, I won’t keep giving you that spiel over an over, but what I will say to you is that fear is not tangible.  Fear is a thought of something that hasn’t happened yet but you afraid of it happening.  Why should a thought rule your life?  It shouldn’t and YOU are the one who can change that.

The first step you have to make in deciding to do what makes you happy is to realize that YOU are the one stopping you from doing so.  SURE, there is the fear of what other people may think, but those people aren’t physically stopping you, it is the fear in YOUR head stopping you.  And, guess what stops that fear? YOU.

Take small steps. Most often, you have built something big up in your head.  Realize that it will not happen overnight, nor should it! Rome wasn’t built in a day, ya feel?  We often think that we need to do a lot to be a lot, but we do not.  Does blogging make you happy? START WITH FIFTEEN MINUTES A DAY, you don’t have to pop a squat, build a blog, and write write write, no.  Start with small steps.  Do you want to be a computer scientist? Go online, code for a bit every now and then.

JUST DO IT. Nike #yafeel.

Last but not least, delete the word can’t from your  mind.  The moment negativity becomes present in your mind, your entire psychology is shifted and you make it that much harder for yourself.  Moreover, YOU CAN because #YouMakeYou.

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

See you tomorrow!

xoxo YOU MAKE YOU,

Colby Triolo

21 Day Mindset PowerUp

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

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

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

gd

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

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

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

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

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

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

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

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

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

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

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

+ I stopped apologizing unnecessarily.

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

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

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

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

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

 

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

YOU MAKE YOU!

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

See you tomorrow!

xoxo,

Colby

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

 

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Motivation Monday // 30 Day Blogging Challenge #6 

Motivation Monday // 30 Day Blogging Challenge #6 

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

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

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

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

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

THE MOTIVATIONAL QUOTES !! 

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

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

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

Strong is what happens when you run out of weak. 

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

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

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

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

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

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

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

Clear your mind of can’t.

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

Have the courage to fail.

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

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

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


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

xoxo,

Colby

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

SEE YOU TOMORROW!

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Posted by colbytriolo in 30 Day Blogging Challenge, empowering talks, motivation, 2 comments
The Science of Happiness // 30 Day Blogging Challenge #5

The Science of Happiness // 30 Day Blogging Challenge #5

Here is your Sunday morning paper.

Here is me giving you proof that You do Make You.

Here is the science of happiness.

 

We all know that happiness is one of the most important things out there, but far too often, we fail to chase it, we fail to focus on it, we fail to make time for it. It’s a plague.

Happiness is  far from out of our control, in fact research has shown that 40% of happiness results from intentional activity. What does that mean? That means that you can decide nearly half the amount of happiness you experience every day.

Here is the hiccup.  A researcher at Duke published a paper stating that more than 40% of our daily actions result from habits, not from decisions.  That is why we fail to chase happiness. The other 60% of happiness comes from 10% circumstantial and 50% genes.The other 60% comes from 10% circumstantial and 50% genes.

So how do you make ‘happiness increasing’ thoughts and actions into habits rather than decisions we have to constantly make?

There are major three keys to this.  Eric, from Barking Up the Wrong Tree, breaks them down.

Major Key via GIPHY

  1. Anticipation: There is beauty (&happiness) in having something to look forward to. Don’t have something?  That is where YOU come in.  Schedule something.  It is as simple as that.  Research shows that people who experience joyful anticipation are more likely to experience pleasure not only in looking towards the event, but in experiencing the actual event when it arrives  This works contrastingly as well, those who more often dread something in the future have less happiness in the present moment and even less happiness in the moment of the specific event.  Give yourself something to be excited for—not only do you increase your happiness when it comes around, but you have more happiness before it arrives. It is a win-win.  Remember how excited you were for your high school prom?  Remember how awesome the week leading up to it was, how a smile would slide onto your face on random occasions when thinking about it?  That is what you deserve everyday. Schedule something you are excited for.
  2. Recollection: It is incredibly easy to get caught up in the fast wave of life and simply flow through each day. It is crucial to pull yourself up, to take a breather, and most importantly catalogue what is going on.  What is making you feel good?  What is dragging you down?  Are you where you want to be? Are you ‘playing it safe’ because you are comfortable?  What is your life dream, are you chasing it?  It is crucial to make the conscious effort to ask yourself these questions on a regular basis, otherwise you will look up from a place you haven’t moved from because you are just comfortable, and years will have passed by.  Recollect to yourself on a daily basis.  Your past plays a substantial role in your present.  It is unavoidable, but also can be used to your advantage.  On a similar note, Daniel Kahneman, a Nobel Prize winner, has shown that your brain consistently remembers two sole things about an event: the emotional peak, and the end/outcome.  What does that mean? YOU get to create your memories.  In any given situation, fight to make the emotional peak one of happiness and the end one of happiness as well.  For example, on a daily basis, fight to have one amazing moment, and then end on a happy note at night.
  3. Gratitude: this one is simple— gratitude, scientifically leads to optimism, optimism, scientifically leads to happiness. Trust science.  Be grateful for your morning coffee.  Be grateful for your morning walk to work.  Look for what you can be grateful for every hour and you will be more optimistic, and when you are more optimistic, you will be happier.

 

Now, let’s talk about some smaller scale things you scientifically do to affect that 40% of happiness you do control.

Turn your already daily habits into happiness boosting activities. 

Morning coffee? Instead of pouring it in a to-go cup and guzzling it down on the way to work.  Pop a squat, put down your phone, and drink that coffee while doing nothing other than savoring it.

Daily dog walk?  Instead of catching up on voicemails or speed walking to get it over with, take in your surroundings, stroll, enjoy the moment and the beauty of nature.

Exercise. 

That is all. Well said.

Do something every day that makes your heart sing.

Whatever that may be, do it, even if it is only for 5 minutes.  Think you are too busy? You are never too busy for happiness.  Schedule it in. Read, run, drink wine, eat chocolate.

Find the positives.

Not every day will be perfect, you will face adversity.  I could tell you to find the bright side to every situation because optimism amiright? But, let’s be real—sometimes that is impossible.  Life can be just as rough as it can be beautiful.  However, studies show that those who aim to find the lesson or benefit in any situation are not only happier as a whole, but mentally stronger.  Aim to find the meaning in tough times.

 

I want to know, what is one thing you could do every day that makes you happy? Mine is drinking tea in bed at night!

Always remember, YOU MAKE YOU.

Xoxox,

Colby

PS Join me on your journey to conquering the YMY mindset.

Sources:

http://www.bakadesuyo.com/2014/02/happiest-people-in-the-world/

http://www.bakadesuyo.com/2014/06/happiest-people/

http://www.bakadesuyo.com/2013/01/what-are-the-three-secrets-to-happy-memories/

 

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Posted by colbytriolo in 30 Day Blogging Challenge, challenges, empowering talks, 4 comments