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.

• 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.

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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.

• 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

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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.

• Treat yourself to the Calm & Confident 2026 Journal/Planner. Visit https://trinagray.com/journal/ 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

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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."

• 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

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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.

• 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.

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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

• 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

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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

• 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

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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.

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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 TrinaGray.com

"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.

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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.

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