Welcome to "Own Your Shift" The podcast for women who are done playing small and ready to own their health, mindset, and midlife glow-up.
I'm Virginia, your no-BS guide to navigating your 40s and beyond with humor, real talk, and a whole lot of transformation. Because let's be honest, midlife isn't a crisis, it's a damn upgrade.
So, if you're ready to laugh, level up, and shift into your best self—hit that follow button and let's do this!
Strong Inside and Out: Connecting Emotional and Physical Health
You can have the workout plan, know what to eat, and have a whole shelf of personal development books and still find yourself repeating the same patterns. So what helps you move from understanding what needs to change to actually living differently?
Welcome back to Own Your Shift. I'm Virginia Bain, and today we're talking about how to be Strong inside and out, Connecting Emotional and Physical Health
Joining me is licensed therapist and lifestyle coach Sam Malfitano, founder of The Heartwell Foundation. Together, we explore how our thoughts, emotions, and beliefs show up in our relationship with food, exercise, and ourselves.
We talk about the stories we've learned to believe, building self-trust, and why consistency needs room for flexibility as our lives change. We also share our own experiences with nutrition, body image, and learning to recognize when we need to challenge ourselves and when we need to rest.
And we unpack a phrase we hear everywhere: "Do the work." What does that actually mean when you already have a full life and barely enough time to get through your day?
If you've been feeling like you need to change everything at once, this conversation offers somewhere more manageable to begin.
Let's get into it.
Join the Own Your Shift newsletter for real strategies on mindset, smart meal planning, high-protein recipes, and effective training designed for driven women like you. Join Here! (https://shiftedpro.kit.com/)
Ready to Own your Shift... Apply for coaching here: Coaching Application
Connect with Sam: Heartwell Foundation
30 Oct 2026
When You Look Fine but Don't Feel Fine
When You Look Fine but Don't Feel Fine
You get through the workday. You laugh with your family. You tell everyone you're fine. Then the house goes quiet, you step into the shower, or you finally have a moment alone and the tears come.
If you've ever thought, "I just want to feel good in my own skin," this episode is for you.
In this personal solo episode of Own Your Shift, I share my experience of feeling uncomfortable in my body, unhappy in my work, and frustrated by decades of journal entries asking the same question: "How did I end up here again?"
We talk honestly about body image, the cycle of starting and stopping, and why feeling better can sometimes become the very reason we abandon the habits that helped us.
Inside this episode:
Where nutrition and strength training can help—and what they can't fix on their own.
Why wanting to feel confident in your body doesn't make you shallow.
How to build routines that leave room for busy weeks, holidays and celebrations.
How to return after a setback without punishing yourself or waiting until Monday.
Wanting to feel better is a valid reason to begin. You don't have to be disgusted with yourself first.
Join the Own Your Shift newsletter for real strategies on mindset, smart meal planning, high-protein recipes, and effective training designed for driven women like you.
Join Here! (https://shiftedpro.kit.com/)
Ready to Own your Shift... Apply for coaching here: Coaching Application
Suggestions or comments for/on an episode? DM me on Instagram @virgbain
22 Oct 2026
When Weight Loss Is the Wrong Goal
When Weight Loss Is the Wrong Goal
The holiday invitations are stacking up, Halloween chocolate is on the counter, and you're already thinking, "I'll get serious again in January."
But what if you could enjoy the season and finish the year feeling proud of your progress, even if the scale hasn't moved?
In this solo episode of Own Your Shift, I explore why maintaining your weight through the holidays can be a meaningful success. For women juggling demanding careers, family responsibilities, and a busy social calendar, choosing a goal that fits the season can help keep momentum going and I give actionable and practicable tips to help you succeed with this!
We'll talk about:
• When it makes sense to shift from weight loss to maintenance.
• Why having a clear goal still matters.
• How to keep training and everyday eating habits manageable.
• Ways to enjoy favourite holiday foods without guilt or compensating afterwards.
• How to respond to scale fluctuations and move on after eating more than planned.
You've worked hard for your progress. Maintaining it deserves recognition and you don't need to wait until January to keep showing up for yourself.
Learn more about SHIFT(ED) Performance Coaching and Join the Own Your Shift newsletter for real strategies on mindset, smart meal planning, high-protein recipes and much more at: shiftedperformancecoaching.com (https://shiftedperformancecoaching.com/)
Apply for coaching here: Coaching Application or Schedule a Discover Call: Is Coaching right for you?
Podcast Authority Score: 26 / 100
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