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.

“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.

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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.

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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.

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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:

Template C&C Vision Board 2.0 2025

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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.

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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.

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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.
  
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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.

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