Calm & Confident with Trina Gray
On the brand new “Calm & Confident” podcast, Trina teaches simple, actionable ways to move through life and work with greater ease and more joy. It is a must-listen for women seeking a better way to succeed in all areas of life — career, income, relationships and health. With Trina’s stories, lessons and guest speakers, you’ll arm yourself with tools to live happier and healthier at home and in your career as you create your next, best chapter. It’s a casual vibe with lessons that you can implement into your life to think and act better. You’ll feel like you’re in a coffee shop with a trusted mentor having a personal conversation.
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55. When Life Changes Your Circle
07/14/2026
55. When Life Changes Your Circle
When I launched this podcast over a year ago, I was speaking directly to women who were balancing many roles in life and wanted to live better at work and at home. If that is you, I’m still talking to you! I also want to welcome male listeners to the table. I’ve heard from many who have said: “I know this podcast might not be intended for me, but I find value in the lessons, too.” That is great. Welcome. Our human experience has a lot of common ground. We are all trying to move through struggle, and find joy. Today’s episode is about accepting that relationships change – whether it’s children growing up, friendships ending, family estrangement, divorce, or simply life taking people in different directions. We’ll talk about how to cope, how to leave the porch light on for some people and how to put more energy and attention into the people who are in your life. I’ll share four main points for you to apply to your own life. What You’ll Learn in This Episode • 17:33 — Life changes your guest list: people leave for countless reasons, and that's a natural part of growth, not a sign of failure. • 22:02 — Gratitude changes your focus: when you're fully present with people who show up, there's no room to grieve who's missing. • 22:58 — Pour into the people who show up: intentionally invest your time, energy, and encouragement into the relationships you have right now. • 24:47 — Stop waiting for everyone to come back: some people won't return, and that's okay — every relationship leaves something valuable behind. • 0:05 — Leave the porch light on, but don't stand out there waiting: stay open to reconciliation without putting your life on hold for it. "Don't stand out on that porch and wait — because you'll miss the beauty of the people who are currently in your life." — Trina Gray Connect with Trina: | |
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54. The Formula For a Better Life
06/18/2026
54. The Formula For a Better Life
As we enter into year two of the Calm & Confident Collective, I’m grateful to continue this conversation with you. Today’s episode is about evaluating seven areas of your life and reflecting on your satisfaction and happiness in each area. The coaching is relevant, quick-paced and thought provoking. I shared my observations when I delivered this lesson live to an audience of 400 health care professionals and support staff at a recent keynote. Learn tips and strategies to increase your overall quality of life. Discover how improving your life in a few areas has a ripple effect to the others. If you’ve been around Calm & Confident, you’ve heard this concept before. Take a fresh look at it and consider your current state of life. Let’s dig deeper. What You’ll Learn in This Episode (0:04:51) – Trina introduces a seven-category life review (inner health, physical health, family, career, finances, circle, adventure) as a practical formula for a better life. (0:09:19) – Inner health—mindset, self-love, and inner peace—is the foundation; when it’s low, every other area of life becomes harder. (0:13:35) – Physical health is about overall vitality (movement, sleep, nutrition), and when it’s poor, health becomes a burden instead of a gift. (0:18:07) – Strong, loving family relationships are built on deep connection, respect, and intentional quality time, even at a distance. (0:26:13) – Many people rate family and circle high but keep their own inner health, physical health, and finances low—signaling a need to invest more in themselves, not just others. “If you’re never going to be your own best cheerleader, no one else is going to be.” – Trina Gray Connect with Trina: | |
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53. Be Where Your Feet Are
05/08/2026
53. Be Where Your Feet Are
This week’s episode marks the start of year two of the Calm & Confident Collective. After 365 days, 52 podcasts and thousands of downloads and messages, I’m grateful that you with me. Thanks for being part of the journey where we talk about how to live a better life at work and at home. I love hearing from listeners. You can find me on my socials (links below). Today’s topic is about being present. I offered two ways to be more present in your daily life – being physically present with your actions, and being mentally present with your thoughts. There are a lot of things that try to throw us off course – distractions from devices, repeating thoughts and worries. I offer some strategy and reasoning for being mindful of where you are choosing to be. What You’ll Learn in This Episode (0:00) – Trina reflects on one year of the Calm and Confident Podcast and how listener feedback reaffirmed that these conversations truly matter. (0:07:30) – “Be where your feet are” means being fully present in your actions, especially by reducing distractions like phones when you’re with people you love. (0:14:30) – Presence in thoughts is harder than presence in actions and requires consciously tabling worries about the past or future that don’t belong in the current moment. (0:20:00) – Repeating thoughts (“thoughts on repeat”) drain your energy; you either need to make a plan about them or make peace with them. (0:25:30) – When you intentionally choose to be where your feet are, others feel truly seen and heard, and you finish your days more grateful, grounded, and energized. “If you’ve chosen in any which way to be in this moment, then give yourself and the people around you the gift of being in this moment in your head.”- Trina Connect with Trina: | |
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52. When the World Feels Heavy, Go Small
04/02/2026
52. When the World Feels Heavy, Go Small
In this week’s short episode, I offered ways to navigate the heaviness of the world – whether you are feeling whiplashed by constant news headlines, or you are feeling the weight of a challenging circumstance in your own corner of the world – at home, or work, or with family or your health. I shared some simple ways to narrow your circle, spend quality time with people who you feel safe and seen by, and lean into the power of simple routines. What You’ll Learn in This Episode Use small actions to regain calm when life feels overwhelming. Lean on simple, honest conversations with trusted people. Build grounding routines like walks, journaling, and reading. Protect your energy by setting boundaries and choosing safe relationships. Take small, meaningful steps toward causes and values you care about. “Sometimes when things feel just kind of outside of our grasp, too heavy for our own two arms to carry, it feels good to go small.”- Trina Connect with Trina: | |
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51. 5 Simple Ways to Feel Better Next Week
03/19/2026
51. 5 Simple Ways to Feel Better Next Week
In this week’s episode, I offered a five-step practical plan for feeling better next week — not next year, or when love slows down. It won’t. Life can feel heavy, fast-paced, or even mundane. Here are five ways to have more energy and set down some mental load. This is about feeling lighter and more in control of your life. This is about taking meaningful, intentional action. From fitness to decision making, let’s dive in. What You’ll Learn in This Episode Move more More water Minimize social media Make a decision Make peace "I think sometimes life can feel heavy. Life can feel overwhelming. Life can feel very fast, depending on your state of life, life can feel at times redundant, like you're waking up doing the same thing every day. And I want to just infuse some joy, some energy, some freshness to your life, and we can do that together." -Trina Connect with Trina: | |
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50. Best of the Calm & Confident Podcast
03/05/2026
50. Best of the Calm & Confident Podcast
In this week’s episode, I celebrated our 50th show by creating an “essentials album.” Just like your favorite artist creates a “best of” album from time to time, I shared a quick recap of our top downloaded podcasts. I took your favorite lessons and delivered them again, in real time, not past recordings. From remembering to set things down, to saving your battery, to knowing people’s place in your life, you’ll be reminded of some great gems for life. If you missed one, this might inspire you to go back and listen to the full episode. What You’ll Learn in This Episode How to set things down that no longer fit the person you’re becoming A simple six-roles framework to avoid burnout and show up better Why doing your fair share for your health matters to you and those you love How to accept that “things can look different and still be right” A practical way to decide who has a place, a voice, and a vote in your life “Things can look different and still be right.” - Trina Connect with Trina: | |
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49. In Control, Not Controlling
02/26/2026
49. In Control, Not Controlling
In this week’s episode, I took a deep dive into the word control – which usually comes with a negative connotation. Examples: Control freak, out of control, a controlling parent, etc. I looked at the word control through two lenses. First, where we lack control over our lives (most commonly our schedules, our finances or our health). Next, where we try to exert too much control in life that is causing friction or animosity, or simply isn’t working. This might be at work, at home, or in a relationship. This podcast will raise a lot of questions for you, that only you can reflect on and answer. The fix? Figure out what needs to improve. Communicate with people in your life about your lack of control or your over-reaching control. Find common ground, compromise and a better way. What You’ll Learn in This Episode Control often carries a negative reputation, but it can be a healthy, empowering force when applied intentionally. Many women feel a lack of control in finances, often due to disinterest, lack of information, or being kept out of financial decisions. A common area of struggle is scheduling—either being overcommitted with no free time or having no structure and living at the whim of the day. Regaining control in health means making your own choices around food, movement, sleep, and medical care, even when those around you don’t share your priorities. Exerting too much control—at home, at work, or in relationships—can lead to tension; setting expectations, then “leaning back” and allowing others autonomy creates healthier dynamics. “You can make the most of the time that you have by doing the things you value in the time that you have.” – Trina Connect with Trina: | |
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48. The Lottery of Life
02/19/2026
48. The Lottery of Life
In this week’s episode, I shared the concept of the Lottery of Life. There are areas of life where we are “winning,” and it has nothing to do with a winning ticket, an endless beach vacation or money growing on trees. It’s about having pieces of our lives that feel whole, fulfilling, nurturing, safe and exciting. We’ll dive into four areas – relationships, home, purpose and health. I’d love for you to find where you are thriving and be honest about where you are not. What needs to change, or improve? We are never winning in all areas of life. Some areas are fractured or we have experienced pain, loss or just disappointment. That is the human experience. The goal is to not let our losses weigh us down. By focusing on areas where we are winning, we move forward with gratitude. What You’ll Learn in This Episode What “the lottery of life” really means beyond money or luck How relationships—with kids, partners, friends, and chosen family—can be your greatest win Why your home and community can be powerful sources of comfort and gratitude How purpose and meaningful work help you feel aligned with your life Why protecting your health and energy is a true form of wealth How focusing on where you’re winning can lessen the power of past hurt and regret Connect with Trina: | |
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47. Get A Handle on Frustration
02/06/2026
47. Get A Handle on Frustration
In this week’s episode, I shared how I have mentored people to better handle frustration. Most people are in one of two camps – either they show frustration or they swallow frustration. I teach a strategy for feeling frustration in a healthier way, sharing it in a way that heals you and helps others, and finds resolve. I shared my own tendency to show frustration quickly, and how I have navigated that path to temper that reaction and be more responsible with my reaction. So much of life is how we communicate. So whether you’re frustrated with an in-law, coworker, spouse or friend, here are some better ways to handle it. What You’ll Learn in This Episode People usually handle frustration by either showing it or swallowing it. Common triggers: dishonesty, lateness, gossip, and mess/disorganization. Exploding hurts relationships; bottling it up creates hidden resentment. Use the phrase: “I feel frustrated when…” + situation + “Does that make sense?” Calm, clear communication helps you be heard, heal, and resolve issues. Connect with Trina: | |
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46. The Relentless Pursuit of Less
01/29/2026
46. The Relentless Pursuit of Less
In this week’s episode, I shared some listener feedback and expanded a bit more on last week’s topic of decision-making. Today, I talked about simplifying life – from your health to your office to your closet to your budget to your thoughts. I shared examples from my own life of doing fewer things better and how that helps me feel less rushed, less stressed and more confident. We often don’t need to do more, we need to do fewer things better. Or we need to have fewer things, and like them more. There are so many ways to apply it. Dive and an enjoy. What You’ll Learn in This Episode Why doing less doesn’t mean doing nothing — it means doing what matters better How to simplify your health routine without losing momentum Ways to declutter your workspace, closet, and calendar for more mental clarity How focusing on fewer friendships can deepen connection How to approach money with intention instead of restriction Why narrowing your worries — and acting on them — creates peace How simplicity builds confidence, consistency, and sustainability Connect with Trina: | |
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45. How to Make Decisions
01/22/2026
45. How to Make Decisions
In this week’s episode, I shared a lesson that I created when making decisions in my business this month. We all have decisions to make in life – big and small. From parenting, to vacations, to budgets, to projects, to home repair, and more. Letting decisions sit undone causes unnecessary stress and confusion. Decisions do not go away. In fact, they usually get harder the longer you delay. Even saying “no” to something is a decision. Here is my acronym for making a more confident decision: IDC. Dig in more to that with me in today’s episode. You’ll learn how to get informed about your situation – do some research, ask trusted advisors or mentors, decide the best you can with what you have and know right now, and communicate clearly to people who it impacts. What You’ll Learn in This Episode Treat yourself to the Calm & Confident 2026 Journal/Planner. Visit to order. Embrace the acronym IDC to better guide your decisions. There are two ways to be informed – do your own research and ask a trusted resource. Decisions don’t go away if you ignore them. Decisions that stay open in your brain cause stress. Communicate your decision with clarity. “Decisions don't go away by ignoring them. Most decisions are not made in permanent marker.” - Trina Connect with Trina: | |
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44. Breaking Through the Noise of Wellness with Elise Joan
01/13/2026
44. Breaking Through the Noise of Wellness with Elise Joan
In this week’s episode, I interviewed my dear friend and celebrity wellness expert Elise Joan. @elisejoanofficial Elise shared the value of the Calm & Confident podcast in her life, and how she has navigated transitional times. We dove into her beliefs on reducing stress in life, including the stress caused by overly restrictive fitness and nutrition standards. She wants women, especially over the age of 30, to know that living with joy, and connecting with community is as important as finding movement that you love, and nutrition that is nourishing. Elise has studied with the top longevity experts in the world, including doctors from Harvard Medical School. She said that muscle is the fountain of youth, but that strength training does not need to be punishing on your body to work. She believes in body weight resistance training and shorter, consistent workouts. You can enjoy free resources, such as eating for vitality, guided meditations, breath work, and fitness on her newly-launched app called “The Ageless Protocol.” What You’ll Learn in This Episode Why stress—not food or missed workouts—is one of the biggest threats to women’s health How hustle culture has shaped (and harmed) women’s approach to fitness and aging Why traditional fitness advice doesn’t work for women—especially over 30 How to move your body in ways that build strength, protect joints, and support longevity The importance of joy, community, and emotional regulation in long-term health Why muscle is the “fountain of youth”—and how to build it without punishing workouts How Elise navigates life transitions with creativity, alignment, and self-trust What it truly means to nourish your body, mind, and soul “Longevity should be a lifestyle we enjoy—not a punishment we have to endure.” - Elise Joan Connect with Trina: | |
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43. Love the Whole Book of Yourself
01/08/2026
43. Love the Whole Book of Yourself
In this episode, I shared a lesson about accepting all of your past chapters. We all had parts of our lives that we’d rather not revisit – decisions we made, places we went, or people we surrounded ourselves with that did not bring out our best selves. Those chapters – whether they lasted months or years, still shaped the person we are today. When we hold onto worry, shame or regret, it’s hard to show up as our most energetic selves today. We are our entire life, we are all of our chapters. We are all the pages that have been written. When we accept it all, we are able to love ourselves and others more deeply and continue to learn and grow. Key Takeaways Each chapter of life brings challenges and opportunities to grow. We make choices and we move forward. It all shapes and molds us. Loving the whole book of yourself means accepting all of the previous versions of you – as a student, or a young professional, or spouse or parent or leader on your journey. Your earlier versions might have been “less” of what you are now. You might be “more” confident, more authentic, more bold, more trustworthy, more kind, more wise. But all the versions matter. Connect with Trina: | |
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42. Walk into the New Year with Confidence
12/30/2025
42. Walk into the New Year with Confidence
In this must-listen episode to start the New Year, I shared my most powerful lesson of 2025. This is not about resolutions, or regrets. It’s about reflection. Tune in to hear the one lesson that shaped my life and work the most. I’ll share tips, examples, stories and gems to help you take my top lesson and implement it into your life for greater ease and joy. Then I shared my unique strategy for planning and dreaming for the best year to come. You’ll take an inventory (through your photos and calendar) of what brought you joy, happiness, peace and growth in 2025. You’ll add it to your “keep list.” You’ll take note of what did not make your list and you’ll make commitments accordingly. You’ll know what to say “yes or no” to. You’ll flip the page and create a new bucket list for 2026 – financial goals, trips, adventures, projects, hobbies, simple daily activities that you’d like to add to your life in the year to come. Enjoy, friends “Turn up the volume on your own intuition, and when it goes right, you'll celebrate, and when it goes wrong, you'll know you're capable of fixing it or getting through it, but at least you listened to what your gut, your instinct, your inner voice was trying to guide you toward” -Trina Key Takeaways Why intuition is one of your most powerful decision-making tools The difference between certainty and clarity—and why clarity is enough How to listen to your inner voice without overanalyzing or overexplaining A simple, practical method to reflect on your past year and plan the next How to intentionally design your year while leaving room for the unexpected Connect with Trina: | |
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41. The Little Things Are the Big Things (Holiday Edition)
12/16/2025
41. The Little Things Are the Big Things (Holiday Edition)
In this episode, I shared a phrase that we are all familiar with: “The little things are the big things.” I first heard this advice as a young mom. Older parents often reminded me to cherish the small moments with my kids, not just the big vacations for birthday parties. I listened, even when life was busy. I paid more attention to conversation in the car, going out for pancakes, taking a walk together with the dogs. These smaller moments made up my life as a mom. The same can be true in marriage or friendship – the kind text message or note by the coffee pot – those small acts of kindness build a better life. So as we enter the holiday season – however you celebrate – it’s a powerful lesson to hold onto. It is easy to get run over by big commitments, travel, parties or other obligations. Let’s ground ourselves with some of the simple, small things that we enjoy – enjoying coffee by the fireplace and stockings, listening to your favorite holiday music on a walk, sitting down to do a puzzle or a game as a family, or making a special recipe that you love. “I challenge you to think of a couple of the little things that you've always enjoyed around the holidays, maybe some things that have been forgotten.…What are the little things that you want to do, or you want to get back to that maybe you've lost sight of.” - Trina In This Episode, You’ll Learn: Why small moments often create the biggest impact in relationships How revisiting simple holiday traditions can bring peace and joy Ways to stay grounded during busy seasons of work and life How small acts of kindness can strengthen personal and professional connections Why the “little things” mindset applies far beyond the holidays Connect with Trina: | |
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40. Awards That Don’t Exist
12/09/2025
40. Awards That Don’t Exist
In this episode, I shared a recent Instagram post called: “Awards that you’re trying to win that simply don’t exist.” My daughter shared this with me from @womenwhotype. I loved the concept and dove deeper into each of these false awards, as well as how to avoid the temptation to earn it, and what to do instead. It’s a quick, fun listen. You are worthy just as you are. Feeling accomplished feels good. But burnout, and overwhelm are not the right path. “I guarantee you there is someone in your life that would be willing to help if you'd ask, and be willing to kind of let go of some of the reins and say, I could use help with this piece of it this year, I would love it if you would take on this part of it this year, give it a try, because we've established that there's no award for not asking for help.” - Trina Key points: These awards exist in our minds, but not in real life. Going after them will only lead to burnout or let down: Never Said No, Didn’t Take Breaks, Didn’t Need Help, Didn’t Make Mistakes, Most Perfect, Worked the Longest Mistakes, imperfection, and reasonable limits are normal; your worth isn’t measured by flawless performance or endless hours, but by showing up with conviction, authenticity, and balance. Asking for help at home, at work, and especially during the holidays allows you to go farther and feel less overwhelmed. Connect with Trina: | |
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39. 12 Commitments to a Calm & Confident Life
12/02/2025
39. 12 Commitments to a Calm & Confident Life
In this episode, I shared 12 commitments directly from my 2025 Calm & Confident planner. Let this serve as a road map to a better life. This will feel like a “best of” edition of my favorite, foundational life lessons — some that I’ve shared in more depth on this podcast and some that I have not. I know that a few of these commitments will resonate with you, and you’ll know it when you hear it. Grab onto those lessons and take them in, work them around in your mind, and put them to work. Some of the lessons will not speak to you as much – good. You need to know your own life, thoughts, struggles and strengths. Know what you need to work on. You’ll find it here. To get on the list for my upcoming 2026 planner, visit “Learning to live with heart truly caring about other people, putting yourself out to other people, letting other people care about you, letting other people love you, letting other people see you, be willing to put yourself out as your true self, and letting people accept you and love you, knowing that at times, those same people will do something or say something that might hurt you, and we can handle it because we can live with both heart and armor.” - Trina Key points: I talk about the importance of personal responsibility—from setting things down that no longer serve me, to taking ownership of my life, to seeking less approval from others. I highlight how I manage overwhelm by making small decisions, letting go of perfectionism, and reducing the influence of outside opinions. I reflect on the natural swing of life’s pendulum, the need for a lighter mind, and the understanding that change can look different and still be right for the season I’m in. I end the episode by encouraging myself and others to lean into the commitments that resonate most, embracing the balance of living with both heart and armor. Connect with Trina: | |
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38. Calm Down
11/20/2025
38. Calm Down
In this episode, I shared three simple ways to calm down when your thoughts are running wild in your head in the middle of the day, or the middle of the night. Our day is made up of our thoughts. When we choose better thoughts, we choose a better day for ourselves. However, many things want to take us off track — headlines, social media feeds, other people’s words and actions, or everyday life challenges. How can you take back control of your thoughts, and redirect your energy? How can you shut down intrusive thoughts and find a place of calm? How can you let things roll off your back? How can you focus on what matters most? Give this episode a listen and let’s find calm together. “I remind myself that I trust myself. I love that concept. I trust myself that even if I struggle, I will figure it out. Even if I make what turns out to be the wrong choice, the bad choice, the wrong hire, the wrong decision, I'll fix it.” - Trina Key points: Try out the 4-7-8 breathing technique when you need to immediately snap yourself out of a stressful situation, or a repeating, intrusive thought, or when you’re struggling to focus or sleep. It’s rooted in ancient yoga and it works. Find a mantra that speaks to you in your phrase of life right now. Whether you need to find motivation, process grief or get through a challenging time, there is a quote or mantra out there to help you. Find one and repeat it to yourself when you are spiraling with your thoughts. You can find more calm and show up with more energy, when the past 72 hours or your life have been made up of healthy habits. Your past three days of sleep, nutrition and fitness really impact how you feel right now. Connect with Trina: | |
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37. Organize Your Life
11/11/2025
37. Organize Your Life
In this episode, I shared a method that I learned more than a decade ago from my mentor Todd Durkin, for “color coding” your life. I have tweaked it and adapted it over the years to fit my life as a working mom. This can work for you as a college student, working professional, or retiree. Take my tips, tricks and examples and make this your own. This system is an easy way to create more harmony in your life by ensuring that all four colors are represented in your month. In order to be responsible adults, we need “red tape” time to handle the logistics of life and our households, we also need “green machine” time to be productive in our work or career. In order not to burnout, we need “mellow yellow” time to relax, unwind and spend quality time with loved ones. Last, but not least, we need “blue sky time” in order to dream about our future. This is time to brainstorm, visualize, listen, or think, but not do. “When you run your own day, you run your own life....I was busy this week. I was running. But what did I do? I don't want you to get to the end of your week feeling depleted, deflated, running rampant. I want you and I want myself to get to the end of the week feeling productive, feeling rejuvenated, even feeling successful.” - Trina Key points: Red Tape: logistics Health care appointments, book travel, pay bills, organize kids’ schedules, vet appt, car care, household chores, prep for a holiday, plan a family event, Green Machine: work (or school or pursuit) Examples: work tasks, goals, deadlines, initiatives, projects, write, create, manage, lead, produce Mellow Yellow: down time, personal time Examples: Hike, workout, date night, coffee with friend, read a book, watching a sporting event, dinner and a movie Blue sky: dreaming, not doing Examples: Listen to a podcast, journal, make a vision dream board, talk to significant about future goals, meditate, dream about the future Connect with Trina: | |
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36. How to Handle Haters
11/04/2025
36. How to Handle Haters
In this episode, I talked you through five tips or strategies for dealing with hateful words or rude people. It’s not glorious, but it’s a real part of life and one that I want to help you handle better. If you’ve been on the receiving end of rude comments, or personal attacks, this is for you. If you’ve had people launch mean words at your workplace, your organization, your leadership or you as a person, this is for you. I hope this helps you feel empowered. Haters are trying to hurt with their words. It often comes from a place of hurt. Instead of trying to figure them out, use these tips to decide your best action. This episode is about you, not them. “Life is good, life is hard, life is great, life is ugly. It is both the goal is to move through the struggle faster, not to sit in it, not to dwell in it, not to become it.” - Trina Key points: First consider, what is the energy cost of getting involved in addressing the issue? Be proactive, not reactive. Your first reaction isn’t your best reaction. Let people be wrong about you. Can you learn to live with people having the wrong idea about you or your organization? Is it worth it to fight it? Will it change anything? Learn to communicate as your higher self. Don’t communicate as a bully; don’t shrink yourself and become silent. Instead, communicate as your most calm, confident self. Speak with candor, speak with clarity. Put the truth out and let people who want to hear it, hear it. Know that you are deserving of hard feelings, but do those feelings serve you. Connect with Trina: | |
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35. Thrive in Life
10/29/2025
35. Thrive in Life
In this episode, I talked you through an eye-opening journaling exercise that can truly help you thrive in life. I shared the experiences of hosting a local Calm & Confident Fall Retreat for 20 women and this part of the weekend was one of the most impactful. I had the women write and share on when they are thriving in life. I’m asking you to consider that question – what is the state of your health, your relationships, your energy, your career, your friendships when you are most thriving in life? Have you noticed, or can you start to pay attention? Even if you are in a state of struggle or transition, be open to thriving through those seasons, rather than wait for the stars to align. “What does that trust look like in your life? Is that trust in your faith? Is that trust in yourself? Is that trust in the people closest to you, or maybe all of the above, is that trust in your future? Is that trust in your abilities, some level of trust, I believe is required in order to be thriving in life, because we feel safe, we feel secure, we feel competent, we feel strong. I want you to think about that. What does that look like in your life?” - Trina Key points: Trust Is Foundational: Trust in oneself, others, and the future is essential for truly thriving in life, as it brings safety, security, competence, and strength. Thriving Looks Different for Everyone: The retreat participants discovered that their sense of thriving could stem from task completion, the happiness of loved ones, or prioritizing personal wellness. External vs. Internal Thriving: Linking your sense of thriving solely to external achievements or others’ happiness can be limiting; true thriving is cultivated from within, independent of perfect circumstances. Thriving Through Challenges: Rather than waiting for everything to be settled, the idea of “thriving through” difficulties encourages agency, resilience, and personal growth even during setbacks. Self-Reflection Promotes Growth: Regularly reflecting on your health, work clarity, relationships, and level of trust enables you to identify what helps you thrive and empowers you to bring your best energy to all aspects of life. Connect with Trina: | |
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34. Ditch The Stress
10/23/2025
34. Ditch The Stress
In this episode, I shared ten ways to let go of unnecessary stress in order to live a more calm and fulfilling life — a life with less weight on your mind and unease in your gut. I distinguish between the kind of stress that drives productivity from the kind of stress that feels like dread. Know the difference and go through my checklist of ten common stressors to see where you could make a change. One small change can yield incredible results in your daily inner peace. “When you neglect your ability to plug yourself back in, to get a good night's sleep, to unplug from technology, to set down the weight of the world, to just pour into yourself, whatever that means for you, if that's relaxing with a book, if that's a workout, if it's going for a walk, if it's a conversation with a friend or a loved one, if it's cooking a great meal, whatever it is for you, what can you do to make sure that you are resting and recharging? It's as important as the action and the proactive steps you're taking in your life to do great things.” - Trina Key points: We draw unnecessary stress from many places in life. Identify what your triggers are so you can address them or remove them. From unrealistic deadlines, to the scale, to perfectionism, there are ways to ditch the stress without guilt. The goal is not to remove all responsibility from your life, and to let the world pass by while you sit and watch “stress-free.” The goal is to contribute and show up as your best self every day. You can’t do that under a blanket of stress. Connect with Trina: | |
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33. Stop Living Frustrated
10/14/2025
33. Stop Living Frustrated
In this episode, I shared one of my takeaways from a recent Ultra Mastermind retreat, hosted by Brendon Bruchard, a high performance speaker and best-selling author. He talked about how frustration can lead to burnout or bitterness. I took this topic and ran with it, applying it to work, family, and personal life. I shared examples of how it shows up in my life and yours. I talked about who we become when we are frustrated, and how we don’t want to stay in that negative, disempowering energy. Our frustrated self is not our best self. I shared three ways of releasing frustration that can help you feel better faster. “What frustrates you? Can you identify it? Can you think about it, and can you start to deflate it? Because even just identifying it and recognizing it takes some of the power away from it that doesn't creep up on you and surprise you that you actually know that that's something that frustrates you and that you want to get better at it.” - Trina Key points: Frustration is a common experience in both work and home life, and recognizing its sources is the first step to addressing it. The way we talk about our work and home life—whether we focus on challenges or opportunities—shapes our experience and energy. Burnout and bitterness often stem from unaddressed frustration; taking ownership and recalibrating your mindset is essential. There are three strategies to release frustration: mentally (journaling), emotionally (venting to a safe person with boundaries), and physically (movement or productive activity). Connect with Trina: | |
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32. The 4 P’s to Organize ANY Event
10/07/2025
32. The 4 P’s to Organize ANY Event
In this episode, I shared four tips for organizing, leading or hosting ANY event – from a bridal shower, to a family gathering, to a community fundraiser, to a work retreat, or a conference. This can be used in your personal or professional life to create a better, easier experience for you and your guests. We’ll dive into preparation, plan b’s, positivity and presence as ways to create a successful event. I shared my recent experiences with organizing an open house for work and hosting an upcoming women’s retreat. I hope my examples help you envision your next event and arm you with tools to feel more calm and confident at the host. “Things are not going to always go to plan in your event, right? We can't control every circumstance, and you can't have thought through every detail. But how do you react or act when something goes off the rails?” - Trina Key points: Being prepared for the event will alleviate unnecessary stress. Being prepared is not the same as obsessing over every small detail. Creating “plan B’s” ahead of time will help you enjoy the event more. What could go wrong and how will you react to that? From the weather to cancellations to scenarios you simply can’t dream up, your reaction matters. Staying positive will help you roll the punches of event, even when someone says something that throws you off. Choose not to overthink or create unnecessary stories. Being fully present at the activity or event is a gift to yourself and your attendees. Try to disconnect from technology. Have conversations and participate as the others do. Connect with Trina: | |
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31. Friendships Built to Last
09/30/2025
31. Friendships Built to Last
In this episode, I share stories and lessons on an area of life that matters to all of us — friendship. I discuss how to honor, but differentiate friendships that are built on a circumstance or a chapter of life, from those that are built to last time, distance and life experiences. This is a great episode for reflecting on the types of friendships that you have in your life, and to think about what you value most in your friends. You can do some soul-searching on what you bring to your friendships, which ones might be worth pouring more energy into, and what relationships might have lost their strength or connection. It’s important to have friends to do daily life with, who know what you have going on at work or home without a ton of explanation. These are friends to catch up over lunch, go for a walk, go to a workout, or hang with your families, etc. Those kinds of daily friendships knit us together with others in our community. It’’s important to have another level or layer of friends who you trust and value on a deeper level that you know love you without jealousy or judgement. “Certain friendships in your life and mine. These are friendships that last the test of time. They last distance, miles, states in between you, and they last through different and even difficult life experiences.” - Trina Key points: Lasting friendships are those that withstand time, distance, and life changes, providing mutual respect, love, care, and trust. Friendships can be based on different life stages or circumstances, and it's natural for some to fade as life evolves, while others remain strong. The most enduring friendships are built on genuine support, lack of jealousy or judgment, and a shared desire for each other's growth and happiness. Connect with Trina: | |
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30. Overcoming Distraction & Disruption
09/23/2025
30. Overcoming Distraction & Disruption
In this episode, I share two ways to be more productive, less stressed, and more focused on your pursuits in life. The strategy is to be stronger than distractions, and better able to handle disruptions. These “d” words come in all different shapes and sizes. Tune in for examples from my life that might spark ideas in your life. Let’s discuss how to prevent social, news, emails, texts or other people’s demands distract you. Let’s discuss how to keep unexpected events at work and home from throwing you off track. I hope you find the answers you are looking for today. Enjoy life with less distraction and move through disruptions with more ease. “I want you to say YES to things and mean it. I want you to say NO to things and own it.” - Trina Key points: Be stronger than distractions by turning off notifications, minimizing social media, and creating a focused work environment. Handle disruptions by addressing them in the moment, finding a resolution, and then setting them aside to focus on your priorities. Say yes to things and mean it, and say no to things and own it—especially when it comes to obligations, events, and activities that distract from your goals. Connect with Trina: | |
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29. Create More Happy Days
09/16/2025
29. Create More Happy Days
In this episode, I want to bring more sunshine to your days with four tips to create more happy days. Life throws us curveballs. These are four concrete ways to plan for better days, so you’re more equipped to handle the hard ones. I shared some personal stories from my recent travels, from my work and from my social feed. As your friend and mentor, I share my challenges to help you overcome yours. "If you want to create more happy days in your life, learn and commit on your end, to communicating better." - Trina Key points: 1. Snap shot good moments in your head. Take in the scene, appreciate the moment, soak in the sights and sounds and experience. They add up. When hard things happen, you have built up a well of good. 2. Anchor to your routine. Create a sense of “normalcy” to your day by anchoring to a routine. When life throws you a curve ball, you feel more stable. Do normal things that bring you peace, calm and stability – from walks to workouts to journaling. 3. Communicate better. Most of our issues in life at work and at home stem from poor, or broken communication. Be honest and direct without being rude. Don’t make people wonder, or guess. Don’t ignore people. Look for solutions. 4. When needed, disconnect. Only you know when you need to disconnect from technology. But I’m reminding you, and giving you permission. It might be social media, TV news, your smartphone, or computer. I was drowning recently on the social feed. I felt smothered by negative words and people slinging accusations at each other. I removed social apps from my phone for now. My mentoring is not about politics, or the state of the world, but rather the state of YOUR mind and wellbeing. Do what you need to do. Connect with Trina: | |
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28. Three Lessons from Red Rocks
09/09/2025
28. Three Lessons from Red Rocks
In this episode, I shared about my “bucket list” weekend in Colorado for my 50th birthday. I hope this gives you the nudge you need to celebrate your special events and occasions in a way that best fits you. I’m not one for surprise parties, or big birthday parties in general. Often the logistics, invites and planning cause me more stress than good. I knew that a weekend getaway for a concert, hiking and some rest and relaxation was right up my alley. I shared some behind the scenes of my trip, including the places I visited. I also curated three takeaways from my time in the mountains that we can all put into use in our everyday life. “Answers are found when you are not looking” - Trina Three Key points: Answers are found when you’re not looking. Shared experiences deepen your connection to others. People are the secret sauce to any business. Connect with Trina: | |
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27. Craft Your Future
09/03/2025
27. Craft Your Future
In this episode, I help us prepare for a new season of life by unpacking a powerful quote from the yoga community. "The past cannot be fixed. The present can only be experienced. But the future can be crafted." Sadhguru. I applied this quote to different parts of your life – your work, your family, your health. Often our greatest burden in life is carrying the heaviness of our past with us into the present. The past was a pendulum – it was beautiful and it was hard. Let it be. No need to try to make sense of it all, or make it look pretty. It can just be. We can live a better present by not trying to control other people or circumstances. We can craft a better future by planning for it, and growing ourselves. “I want us to be in a place of ownership and planning of our own life, knowing it doesn't all go to plan.” - Trina Key Topics: Our greatest burden in life is carrying the heaviness of our past with us into the present. The past was a pendulum – it was beautiful and it was hard. No need to try to make sense of it all, or make it look pretty. It can just be. We can live a better present by not trying to control other people or circumstances. We can create more moments of joy and think better thoughts. We can craft a better future by planning for it, and growing ourselves to create it. Connect with Trina: | |
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26. Your Words Weigh More
08/26/2025
26. Your Words Weigh More
In this episode, I share a recent interaction with a customer at my local business. Her story helped me create a new life lesson to benefit all of us. This young woman was mentally thrown off course from her health and fitness journey because of a mean internet troll. His words pierced through her confidence and led her down a winding path of self-doubt and sabotage. This lesson is about giving more weight, more value, and creating more space in your head for your own thoughts. That leaves very little room for the judgments, opinions and even criticism from others. We can’t tune out the world, and often we do want advice and suggestions from others. But it’s hard to sift through the good and the bad and not get hurt along the way. This strategy is to give more weight to your own words, so choose wisely. “I want you to remember at the end of the day, you can listen to anyone you want. You can tune out the voices that don't matter at all, but for the people whose opinions you do value, even then, keep in perspective that your own words weigh more so give yourself good words to choose from.” - Trina Key Topics: Other people’s opinions can sting, but they only have the power you give them. Your own words and beliefs about yourself carry far more weight than any outside judgment. Even one hurtful comment can derail progress, which is why self-affirmation is essential. Choose empowering words like “I am strong, I am growing, I am doing my best” to drown out negativity. Turn down the noise of others and turn up your own truth to live with calm confidence and clarity. Connect with Trina: | |
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