Calm & Confident with Trina Gray

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...

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, hik...

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 th...

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...

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 he...

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...

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 lo...

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 s...

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 unhealt...

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 you...

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 star...

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...

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...

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'...

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, intention...

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...

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 consiste...

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...

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 o...

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 oth...

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...

In this episode of Calm and Confident, I open up about the power of giving your best in every season of life—whether you're in a dream job, a transition, or a dusty town hall teaching fitness. I share my journey from journalism school to entrepreneurship, and how "thriving where I was planted" led me to unexpected opportunities, from writing for major newspapers to opening my own award-winning hea...

In this episode, I open up about a powerful realization I had back in 2019 after discovering a book that reshaped the way I view relationships and influence. I dive into the importance of being intentional about who has a place, voice, and vote in your life. This framework has helped me live with more calm and confidence, and I believe it can do the same for you. Through personal stories and visua...

In this episode, I dive deep into the concept of "saving your battery" by becoming more decisive and freeing up your mental space. As a busy entrepreneur and mother, I know firsthand how draining indecision can be. I walk you through three major barriers to decision-making—overwhelm, overthinking, and perfectionism—and share practical tools to help you break free from them. My goal is to help you...

In this episode, I dive into the inevitable moments when life simply doesn't go as planned. Whether it's missing a hotel booking, dealing with unexpected work mishaps, or just backing into a garage door, I talk about the power of giving ourselves grace during these times. I share a practical three-step framework to help you respond intentionally: take care of yourself first, thoughtfully handle th...