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).

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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.

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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.

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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.

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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.

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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:

1. Answers are found when you’re not looking.

2. Shared experiences deepen your connection to others.

3. People are the secret sauce to any business.
   
   

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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.
  

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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.

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