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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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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25. Success is NOT Convenient, but it’s worth it.
08/19/2025
25. Success is NOT Convenient, but it’s worth it.
In this episode, I share the behind-the-scenes of a keynote presentation that I’m delivering to incoming college students and their parents. After talking to my son who is a college athlete who serves in the military, I chose a lesson that has elevated my own life and led to greater levels of success. Success means different things to different people – success can be financial health, physical health, depth of relationships, or your contributions to the world. But we can all agree that success feels better – that a lifestyle of success is something to strive for. The key to success is found in daily habits and daily discipline. I dive into the concept of discipline and how it shows up in various stages of life. If you want to think bigger about your life and your future, this episode is for you. “Success is not convenient. If it were, everybody would do it, but it's worth it. Now you get to define what success looks and feels like in your life, and there's so many ways to define it.” Key points: “We must all suffer one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons.” - Jim Rohn Success requires you to show up even when you don’t want to. Success requires you to shut down distractions and go the extra degree in your own work. The pain of discipline can be applied to your chapter of life, based on where you need to get better, to grow or to advance. Doors will open in life when you do things that were not asked of you to help or serve others, even things that are time-consuming or tedious. Connect with Trina: | |
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24. The Pendulum Swing: How to NOT Live Average
08/12/2025
24. The Pendulum Swing: How to NOT Live Average
In this episode, I share a foundational lesson that I consider a formula for a great life. The basic premise is that the pendulum of life swings both ways — it swings high toward success and equally high toward struggle. They balance each other out. You can’t have one without the other. If you choose to live an average existence – one that stays lukewarm – the pendulum doesn’t swing high either way. You don’t experience great joy or reward, and therefore, you don’t experience great defeat or risk. But you will likely feel regret for not living life to the fullest. When you swing the pendulum high, you experience all the color of life, and you have to learn to manage the darkness. When you love hard, you hurt hard. When you risk big, you can lose big. I hope this lesson helps you navigate your work and home life with a new perspective. You are highly capable. Go swing the pendulum. “I want you to embrace this pendulum swinging and tell yourself, this is part of my human experience. I am highly capable. When I push this high, I'm going to reap the reward, the excitement, the adrenaline, the adventure, potentially the income, the reward, the depths of joy. I'm going to experience that, and I'm also going to experience loneliness. I'm going to experience criticism.” - Trina What you’ll hear in this episode: How I learned to see life’s highs and lows as the natural swings of a pendulum. The real story behind opening my health club—both the wins and the setbacks. Why I believe courage means pushing the pendulum higher, even knowing it may swing hard the other way. The personal and emotional cost of ending ties with my siblings—and the peace it brought. How you can build resilience and trust in yourself to handle both success and struggle. Connect with Trina: | |
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23. Truths & Myths of Parenting
08/05/2025
23. Truths & Myths of Parenting
In this episode, I discuss the journey of parenting. I share three lessons to help you navigate the tumultuous waters of raising kids. This is a thoughtful guide, not a rulebook, or a playbook. Your parenting is as unique as your own fingerprint. You bring your values, your experiences, and your skills to the table. We are often combining our parenting styles with the other parent. It can be a lot. I share three truths and myths of parenting that offer you food for thought, suggestions and ideas for your own parenting. This episode can be helpful for parenting littles to parenting young adults or grown adults with kids of their own. Our love for our kids takes on different shapes as their needs change. Here are three ways to show up better as a parent and to make the ride a little less bumpy. Keypoints: 1. Truth: Parenting is adding drops in the bucket daily. Myth: Parenting is not just the big events like birthdays and vacations. 2. Truth: Parenting is living for our kids. Myth: Parenting is not living through our kids 3. Truth: As parents, we are role modeling. Myth: As parents, we are not creating carbon copies. Connect with Trina: | |
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22. Two Feet In
07/29/2025
22. Two Feet In
In this episode, I discuss your commitment level to different endeavors or relationships in your life. If you’re “one toe in the water,” that means that you are hesitant, unsure and not convicted. If you are “two feet in,” that means that you have decided to be all in, to be committed and to trust that you can rise to the challenge. Life always feels better with two feet in. You don’t need to do something full-time hours to be two feet in, you need full-time conviction and belief. Whether it’s your health, your marriage, your friendship, your career or your side hustle, decide. Get in the water, or get out. Be two feet in or none at all. Being one toe in the water never feels quite right. “What does full time honestly even mean anymore? In HR talk, full time means 35 to 40 hours a week. But in real life, I'm a full time mom, I'm a full time spouse, I'm a full time business owner, I'm a full time manager myself. I care about all of these things. They don't all get the same designated number of hours, but it's not full time hours that I care about. It's full time conviction, full time committed.” - Trina Keypoints: Being “two feet in” means making a decision to go all in. When you go all in, you build confidence and rise to the challenge. When you are one toe in the water, you are hesitant and people sense it. Being “two feet in” doesn’t mean you do something full time, it means you’re fully convicted. You can apply this lesson to the different roles you have in life to see where you can improve. Connect with Trina: | |
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21. Choose Your Hard
07/22/2025
21. Choose Your Hard
In this episode, I apply a very simple, but profound concept of doing hard things. We explore this lesson in all areas of our life. It can be hard to choose daily actions to better ourselves and our lives – from eating healthy, to paying bills, to learning new job skills. But it can be harder to NOT do those actions. It can be harder to live the result of inaction. It can be harder to live unhealthy, financially stressed, and stuck in your career. “Living stuck doesn't feel good. It feels more mundane. It feels like you're always beating your head against the wall. It feels like you're not growing and learning and expanding. So yes, it's hard to grow in your career, it's hard to go back to school to get the advanced degree, or it's hard to learn the new skill. It's hard to work on yourself and your communication. It's hard to work on your time management, on your efficiency, on your focus. It's hard to grow in your career, but it is a heck of a lot harder to stay stuck.” - Trina Gray Keypoints: 1. Taking daily action can be hard because no one is looking, or asking, or requiring you to grow and get better. 2. You have to want more for your own life. 3. Taking daily action can be hard because we are busy, distracted and even tired at times. 4. Ignoring or delaying the things we need to do to live a vibrant life will lead to much harder outcomes. 5. Learn the five-step process for putting the “choose your hard” mentality into your life.
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20. Bring the Joy
07/18/2025
20. Bring the Joy
Reaching episode 20 felt like a benchmark. I wanted the topic to be uplifting. At the heart of this episode is the theme of joy—how we cultivate it within ourselves, and how we pass it on to others. I share a lesson from my recent mastermind retreat in Napa Valley, where I felt joy on a deeper level when I shared something I love with others. I hope this episode helps you tap into what fills your own cup — from workouts to time in nature. I hope you also identify how you serve others in a way that brings you joy — from creating experiences for your family to serving your clients. It’s a lighthearted topic and one that can improve your daily life. “What is it that you are specifically doing that brings other people joy? And can you schedule that? And can you make sure you are doing that on the regular? Because I think it deepens your well of joy. “ - Trina Keypoints: I’m proud to reach episode 20—a big achievement in the podcast world—and it reminds me why I started this: to help others live calm and confident lives. I’ve learned that joy doesn’t just show up; I have to intentionally create it, both for myself and for others. My trip to Napa Valley served as a reminder that I can 10 X my own joy when I serve others with my passion or talent. I wrote down two lists: what brings me joy personally and what brings me joy by serving others. Whether I’m paddleboarding, mentoring, or podcasting, I now prioritize joy as a non-negotiable—and I want you to do the same. Connect with Trina: | |
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19. The Secret Sauce of Sweat
07/08/2025
19. The Secret Sauce of Sweat
In this episode, I share on a topic that I built my entire career on— health and fitness. The Calm & Confident podcast is about living a better life overall. Embracing an active lifestyle is part of that formula. I share my own journey from being a high school athlete, to losing my way (big time) in college, and ultimately finding fitness for life. I share about the three kinds of people who start a fitness program, or join my health club — they are health-minded people looking to stay active, they lost their fitness for a season of life and are ready to get it back, or they’ve had a recent health scare, and have a more urgent need to get healthy. The latter is the hardest. Don’t wait to start until your back is up against a wall. I urge you to take care of yourself now because sometime in life, you’ll need someone else to take care of you — and at least you’ll have been carrying your fair share of the load. Fitness is prevention, it is health care, it helps you navigate the inevitable challenges that we all face. Arm yourself with a health body. You’ll never regret it. “Once fitness is out of your routine, out of your rhythm of life, it can be easily lost or forgotten. I'm encouraging you to start fresh, to get back in the rhythm, in the routine, to find a way to take control again, to put yourself in your own driver's seat of your health and to take care of you, to do your fair share.” - Trina Gray Key Points: I opened up about how fitness shaped my life—from being a high school athlete to losing my way in college, and finally making health a lifelong priority. I explained the three types of people who join my health club: the consistently active, the ones returning after a break, and those facing a health scare. I urged listeners not to wait for a wake-up call—fitness is prevention and should be part of our routine now, not later. I shared how finding group fitness helped me rebuild confidence, energy, and a sense of control in my life. I believe taking care of myself today means less burden on others tomorrow—and that’s a responsibility I take seriously. Connect with Trina: | |
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18. How to Thrive (Not Just Survive) Any Holiday
07/04/2025
18. How to Thrive (Not Just Survive) Any Holiday
In this episode, I open up about the real-life challenges and opportunities that holidays bring. I remind myself—and you—that it’s completely okay if our holidays don’t look like they used to, or like anyone else’s. The goal isn’t just to get through the season but to actually enjoy it. I share four practical tips that help me stay grounded, honor my personal values, and design holiday traditions that bring peace and joy, not pressure and comparison. Whether your family structure has changed or you’re simply craving a different rhythm this year, this episode is your permission slip to redefine what holidays look like—for you. “Be willing to keep the good and carry it over and let go of maybe what doesn't serve you anymore, or what just doesn't fit your current family situation anymore, things can look different from before and still be right now. The other side of that equation is things can look different from others and still be right.” -Trina Gray Keypoints: I embrace that holidays can look different now and still feel right. I set personal standards to stay true to what matters to me. I focus on whose opinions truly matter in my life. I design holidays around what brings me joy and meaning. I let go of traditions that no longer serve me. Connect with Trina: | |
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17. Bucket List and Big Dreams
07/01/2025
17. Bucket List and Big Dreams
In this episode, you’ll learn how to create a powerful, 4-part vision board that brings together meaningful quotes, joyful bucket list items, bold goals, and your biggest dreams. If the first half of your year felt like a blur or didn’t quite go the way you hoped, you’re not alone — and it’s not too late to reset. Today, you’ll get clear on where you're going in the second half of the year. We’re creating a vision board with a twist — not just images cut from magazines or quotes to hang on a wall, but rather a living, breathing document to excite you, goals that guide you, and big dreams that stretch you. I dedicated this episode to my mom, who turns 84 in heaven as I’m recording today. She was a big fan of vision boards and always loved seeing mine and writing her own. Even in her late 70s, while battling cancer, she was setting goals just like the ones we will do together today. My mom and I had a complicated ending and lost years between us at the end, but this is one area where we felt connected and understood — setting goals for our lives and living intentionally. “If your goals are about revenue in your business or clients or sales or growth or certifications you need, or benchmarks you need to hit, by all means, those can be your goals, and that's where you are in life. You just own that, and you get goals down that are really specific to what's kind of fueling your life right now.” - Trina Gray Key Points: I walk you through creating a 4-part vision board: Words to Live By, Bucket List Items, Life Goals, and Bigger Dreams. I share how my mom inspired my love for vision boards and how we found connection even through a complicated relationship. I encourage you to include experiences that spark joy—like solo trips, yoga classes, or live concerts—on your bucket list. I outline how to set goals in different areas of your life that match your current season—career, personal growth, wellness, and more. I remind you to dream bigger—whether it’s launching a podcast, buying a dream home, or creating financial freedom. Resources: Connect with Trina: | |
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16. Embracing the Messy Middle
06/27/2025
16. Embracing the Messy Middle
In this episode, I dive into the concept of “the messy middle” — the often uncomfortable stage after something changes in life. Inspired by Robin Sharma’s quote, “Change is hard at first, messy in the middle, and gorgeous at the end,” I talk about how this messy space shows up in all areas of life — from your work to relationships to health. I may have a scratchy voice (thanks to a cold!), but I’m here, showing up consistently, because I value our time together. I offer practical tips on how to navigate the messy middle — from building routines that anchor you, to visualizing the beautiful end that keeps you moving forward. My hope is to help you fill your calm and confident toolbox, so you’re better equipped for any transition life throws your way. “Look for what is constant, to create sameness, to embrace routine when life feels messy, to tidy up the parts of your day that you can so the messy parts don't make you so undone.” - Trina Key Points: The messy middle is a universal part of change—messy, emotional, and necessary for growth. Establishing a routine creates familiarity and stability when life feels chaotic. Envisioning a beautiful ending keeps us hopeful and motivated during tough transitions. These tools apply across all life areas—work, health, relationships, and personal development. The goal is to help you build a calm and confident toolbox to thrive through change. Connect with Trina: | |
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15. Life By Design
06/20/2025
15. Life By Design
In this episode, I reflect on what it really means to live a life by design—not by default. I walk you through an honest self-assessment exercise where I encourage you to rate key areas of your life on a scale of 1 to 5 stars: inner health, physical health, family, career, finances, social circle, and adventure. I share my own scores and the stories behind them to help you see how small, intentional steps can spark powerful change. Together, we explore how mindset, self-worth, and inner peace can shape your confidence and direction. My hope is that this episode empowers you to become more self-aware and to take actionable steps toward building a life you truly love. “Do you feel you have a positive mindset, or are you pulled toward the negative, toward the down? Do you have a sense of self love, compassion and worth, or are you right now kind of living as your own worst critic? Do you feel this kind of foundation of inner peace in your life now, even if life is busy or chaotic, you can have this kind of glow or sense of inner peace. Do you feel that right now, or are your insides more frenetic or shaky or anxious?” - Trina Key Points: Rate your life in 7 key areas to gain clarity and create a roadmap for growth. Focus on inner health—mindset, self-love, and peace—as the foundation of a fulfilling life. Physical wellness, family connections, and meaningful work are essential pillars to evaluate. Your social circle and sense of adventure directly influence your happiness and energy. Use your ratings not to judge, but to reflect, celebrate wins, and take positive action. Connect with Trina: | |
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14. Don't Break Promises to Yourself
06/17/2025
14. Don't Break Promises to Yourself
In this episode, I open up about a topic that has deeply shaped my personal growth—keeping promises to myself. I talk about how easy it is to let ourselves down, and how each broken promise chips away at our self-confidence. But the good news is: the opposite is also true. When we keep even the smallest commitments, we begin to rebuild trust and belief in ourselves. I share real-life examples from health, finances, relationships, and daily routines, all designed to help you start small and stay consistent. If you're ready to take back your power and create lasting change, this episode is for you. "When you start honoring your own word, everything in your life begins to align with your self-worth." - Trina Key Takeaways: Breaking promises to yourself can silently erode your self-trust and confidence.] Small, consistent actions—like a daily walk or sticking to your budget—build integrity. Keeping promises in areas like health, finances, and relationships impacts your overall well-being. Daily habits and routines are powerful tools for long-term transformation. Start small, be intentional, and watch how your life begins to shift in meaningful ways. Connect with Trina: | |
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13. The 2 "C" Formula to Business Success
06/13/2025
13. The 2 "C" Formula to Business Success
In this episode, I dive deep into a formula that has shaped my 20+ years of entrepreneurship: Consistency + Creativity = Success. I share how this simple yet powerful equation can be applied across different business models—from fitness and corporate wellness to direct sales and masterminds. Whether you're running a coffee shop, selling products, or leading a service-based brand, having a consistent offer while layering in creative, seasonal, or thematic updates is key to keeping customers engaged and loyal. I also talk about how personal growth lays the foundation for implementing business strategies effectively, and how sticking to a yearly plan—with room for innovation—can build trust, visibility, and long-term success. “People don’t come back to chaos—they come back to clarity. Be consistently creative, not constantly chaotic.” – Trina Gray Key Takeaways Consistency builds trust—people crave predictability in products and services. Creativity keeps your audience engaged—themes and seasonal offers prevent stagnation. Stick to a yearly core offer and build your marketing and content around it. Use relatable analogies like coffee shops and restaurants to understand how to apply the formula. Self-improvement is the prerequisite—the best strategies won’t work without strong decision-making and personal growth. Connect with Trina: | |
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12. Create Solutions, Not Stories
06/10/2025
12. Create Solutions, Not Stories
In this episode, I share a pivotal lesson that will save you time and worry in your personal and work life. We all have runaway thoughts in our heads. We read into situations, we overthink conversations, we play back events in our head over and over. When we are unsure, we often fill in the gaps ourselves — creating stories that are not rooted in reality. We assume the worst, and that never ends well. I share with you how to recognize when this is happening and what steps you can take to resolve it. Take control back of your thoughts. To find peace of mind, you can let the runaway thought go or address it in a way that does not put the other person on the defensive. Learn to create more solutions and fewer stories. "If you're going to make up a story, at least make it a good one — or better yet, don't make one at all. Just ask." – Trina Gray Keypoints: Your Thoughts Aren’t Always Truths – When someone doesn’t reply, it’s easy to spiral. I remind you that delay doesn’t equal disinterest — it usually means distraction. Catch the Spiral Early – Learn to spot when your thoughts are running away from you. You have the power to pause, reassess, and redirect. Clarity vs. Closure – Ask yourself: do I need peace or answers? That choice determines whether you let go or ask a kind, open-ended question. Give People Grace – Life happens. Most of the time, a late reply isn’t personal — it’s about timing, not intention. Communicate Like a Grown-Up – Using mature, thoughtful language opens doors. Disarming questions lead to understanding, not conflict. Connect with Trina: | |
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11. Heart & Armor
06/06/2025
11. Heart & Armor
In this episode, I dive deep into a powerful leadership lesson that I created for an MBA class 15 years ago, called Heart and Armor. This is the foundation of leading others. The emotions of leadership are often harder than the work. I explain what it means to lead with both care and protection. I share how building three businesses and mentoring teams taught me to lead with integrity, even when others burn bridges. Leading with heart also requires armor to handle the emotional weight of leadership. Whether you’re managing a team, building a business, or simply showing up for others, this episode will help you feel seen, understood and empowered. "Lead with love, but guard your soul—because your heart is your superpower, and your armor is your protection." - Trina Key Takeaways: I learned that “heart and armor” is about leading with deep care for others while protecting my energy and well-being. Trina’s journey showed me that success in leadership often comes from serving others, not just managing them. I was reminded that not all relationships last forever, and that’s okay—I can give fully without expecting loyalty in return. I realized how crucial it is to handle criticism (especially online) with heart, not ego, even when it stings. This episode taught me that to lead well, I need to be both a poet and a warrior—creative, empathetic, and resilient. Connect with Trina: | |
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10. Standards For Yourself
06/03/2025
10. Standards For Yourself
In this episode, I dive into the importance of setting standards for yourself, rather than having expectations for others. I share a personal story about a conversation with high performance expert Brendon Burchard at a Mastermind event in Napa Valley. I’ve turned one thought he shared into a lesson for our Calm & Confident toolbox. We often attach unnecessary and unrealistic expectations for others in our lives — from family to friends to coworkers. When we shift our focus to having standards for our own lives — from health to faith to ambition to growth — we work on our own journey, rather than control others. “The standards I set for myself matter more than the expectations I have of others.” - Trina Gray Key Takeaways: I learned that setting standards for myself frees me from the trap of comparing and competing. Trina’s emotional story about her son reminded me that pride and sadness can exist side by side—and both are valid. Letting go of rigid expectations of others allows more peace and better relationships in every area of my life. I’m reminded that I should thrive where I am planted by owning my current circumstances and showing up fully. Trina’s mantra of calm, confidence, clear communication, and gratitude gave me a framework for how I want to show up daily. Resources: - A life-changing tool millions of people can’t stop talking about. The Let Them Theory is a step-by-step guide on how to stop letting other people's opinions, drama, and judgment impact your life. Two simple words, Let Them, will set you free from the exhausting cycle of trying to manage everything and everyone around you. It’s time to build a life where you come first—your dreams, your goals, your happiness. - Your new daily practice for personal growth! Join 300,000 achievers from around the world who use GrowthDay to stay motivated, confident, and productive as they become their best selves. Connect & Reflect: If this episode resonated with you, take a moment to reflect on your own standards—what do they look like? How are they helping (or hurting) your growth? | |
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9. Pick A Lane
05/30/2025
9. Pick A Lane
In this episode, I share a simple analogy from sport to life. "Pick A Lane" is all about making a choice and moving forward with confidence—whether in fitness, nutrition, business, or life. I draw from my own experiences as a swimmer, a health club owner, and a mom to illustrate how choosing one path and staying focused can lead to success. We explore how overwhelm, overthinking, and perfectionism hold us back—and how clarity and commitment can change everything. “You don’t need a perfect plan. You need a decision. Pick your lane, and then give yourself the power to finish your own race.” — Trina Gray Key Points: Stay in your lane: Just like in swimming or track, every lane leads to the same finish line—what matters is committing to your own path without comparing or constantly switching. Overcome decision paralysis: Progress doesn't require perfection. The three biggest blockers—overwhelm, overthinking, and perfectionism—are just distractions. Multiple paths to success: There isn’t only one “right” way to approach health, business, parenting, or personal growth. Pick what works for you and go all in. Personal stories inspire action: I share how committing to a unique health club model 20 years ago paid off, and how my daughter’s focus on one social media platform brought quick results. Small changes count: Whether it’s adding more water to your day or choosing a fitness routine that fits your lifestyle, staying consistent with your lane is what brings long-term success. Connect with Trina: | |
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