The Own Your Shift Podcast

Virginia Bain
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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!

  1. 4h ago

    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! Ready to Own your Shift... Apply for coaching here: Coaching Application Connect with Sam: Heartwell Foundation

  2. 4h ago ·  Bonus

    You Might Also Like: The Oprah Podcast

    Introducing Adam Grant: How to Feel Less Lonely and Build Deeper Connections from The Oprah Podcast. Follow the show: The Oprah Podcast BUY THE BOOK! Vibe: The Secrets of Strong Connections in a Lonely World  https://link.amazon/B0cQd5ZWG Adam Grant, bestselling author and organizational psychologist joins the Podcast to talk about his new book Vibe: The Secrets of Strong Connections in a Lonely World. Adam Grant explains the science behind human connection and the surprising secrets about what it means to create a “vibe” with another person. He shares why some people instantly click, while others struggle to connect. Oprah and Adam talk to NASA astronaut Cady Coleman who explains how she learned to vibe and ultimately trust members of her crew before a near shuttle disaster in outer space. NBA Legend Joe Dumars explains how he creates a vibe on his professional basketball team, even though he’s known for seeking out the most difficult and volatile players. Adam Grant talks about the “snap judgements” we all make in our lives, including one he made with vulnerability researcher Brené Brown that caused a four year rift between them. From marriage, family and friendship Adam Grant offers some surprising discoveries for anyone looking for deeper connections, stronger bonds and healthy ways to Vibe. 00:00:00 - Welcome Adam Grant, author of “Vibe” 00:05:00 - Human connection is missing 00:06:00 - Pebbling definition 00:08:38 - Rapid high-quality connection  00:10:20 - Welcome Astronaut Cady Coleman 00:15:45 - Connection saves their lives in space?  00:17:47 - Vibing with coworkers 00:20:00 - Welcome NBA legend Joe Dumars  00:22:30 - Joe on working with difficult players  00:25:20 - Friction can be good  00:27:30 - Finding genuine friendship 00:30:45 - Happier with friends than family 00:31:30 - Judgements can block connection 00:32:30 - Adam Grant and Brene Brown  00:34:50 - Adam’s marriage  Follow Oprah Winfrey on Social: https://www.instagram.com/oprahpodcast/ https://www.facebook.com/oprahwinfrey/ DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.

    You Might Also Like: The Oprah Podcast

  3. 5d ago

    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! Ready to Own your Shift... Apply for coaching here: Coaching Application Suggestions or comments for/on an episode? DM me on Instagram @virgbain

  4. Oct 22

    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 Apply for coaching here: Coaching Application or Schedule a Discover Call: Is Coaching right for you?

  5. Oct 8 ·  Video

    Back Pain in Midlife: What deserve a closer look? With Dr. Mark Morningstar

    Spinal Health, Scoliosis, and Midlife Movement with Dr. Mark Morningstar In this episode of The Own Your Shift Podcast I sit down with Dr. Mark Morningstar, a chiropractor, researcher, and inventor focused on scoliosis, about why spinal health is often overlooked in midlife despite common issues like back flare-ups, discomfort, and sedentary lifestyles. Dr. Morningstar shares how a work injury shifted him from dentistry to chiropractic and discusses misconceptions about chiropractic care, emphasizing patient self-maintenance like dental hygiene. He argues spinal motion supports brain function and that inactivity accelerates degeneration and cognitive decline. The conversation covers scoliosis progression in adulthood, especially during puberty, pregnancy, and perimenopause due to rapid hormone changes and declining muscle support; early intervention can sometimes resolve curves, while adult goals often center on reducing pain and maintaining function. Dr. Morningstar explains his Scoliosis Activity Suit, inspired by Kinesio Tape patterns, and describes a Back Genius practitioner network. Practical advice includes daily spinal range-of-motion, reducing phone-related posture and sleep disruptions, and grounding by walking barefoot on uneven terrain with simple full-spine movements. Where to connect with Mark: backgenius.com facebook.com/backgenius YouTube: @ScoliosisWorld 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! Ready to Own your Shift... Apply for coaching here: Coaching Application Suggestions or comments for/on an episode? DM me on Instagram @virgbain

  6. Oct 1

    Is Alcohol Still Working for You?

    A Sober October Conversation What is alcohol adding to your life and what is it costing you? As Sober October approaches, I want to explore the pleasure, ritual and social connection people associate with drinking, alongside the trade-offs for sleep, mood and everyday life. This episode looks at what a break can reveal, how to navigate social situations without a drink, and how to make October useful beyond a calendar challenge. A thoughtful conversation for anyone curious about their relationship with alcohol, with room for different experiences and a clear look at the evidence. Listener note: People at risk of alcohol withdrawal should seek medical advice before stopping. Professional support is available for anyone finding it difficult to control their drinking. 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! Ready to Own your Shift... Apply for coaching here: Coaching Application Suggestions or comments for/on an episode? DM me on Instagram @virgbain

  7. Sep 24 ·  Video

    Reinvention Through Music and Resilience with Robbi Kumalo

    What happens when the life you built no longer fits what your body needs? In this episode of Own Your Shift, Virginia sits down with Ms. Robbi Hall Kumalo, Grammy-nominated artist, author, and creative wellness advocate living with multiple sclerosis for a conversation about reinvention when the change wasn't your choice. Robbi shares her extraordinary journey, from remembering music before she was born, to dropping out of college and cold-mailing Spike Lee a letter that actually got a response! To building a career as a performer and songwriter. She opens up about receiving her MS diagnosis at 50 and the "slippery shift" of redesigning a life all while teeter-tottering with depression and redefining what success and capability look like. The conversation explores how writing her memoir Married to a Rock Star became a tool for self-understanding (it took four attempts), the power of meditation on the "toilet station," and why humming might be the simplest medicine you're not using. Robbi also discusses her work with the Grammy-nominated children's album All One Tribe, the fight for diversity in children's music, and why the path of least resistance, not avoidance might be the key to navigating life's unwanted turns. Whether you're facing a diagnosis, a pivot, or just the strange feeling of aging without ever feeling old inside, this episode is a reminder to keep the beat, stay in the now, and never let go of the music. To learn more and connect with Robbi:  MS rŌbi Hall Kumalo - About MS rOBI  Get her book Married to a Rock Star Here All One Tribe  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! Ready to Own your Shift... Apply for coaching here: Coaching Application Suggestions or comments for/on an episode? DM me on Instagram @virgbain

  8. Sep 17

    Protect Your Shift: Why your new habits need boundaries

    Sometimes becoming the woman you want to be means letting someone else be disappointed. If you're used to taking care of everyone else, protecting time for your own health can feel uncomfortable. But the boundaries you need while building new habits don't have to define the rest of your life. In this solo episode of Own Your Shift, I explore the connection between boundaries, self-trust and lasting change and why learning to maintain your results deserves more attention. We talk about: Recognising the difference between useful discomfort and saying yes to avoid disappointing someone. Giving new habits time to become familiar before expecting yourself to manage everything. Building a healthy lifestyle that includes dinners out, vacations and the things you enjoy. Practising maintenance throughout your journey. Moving beyond the belief that you're someone who "can never stick to anything." I also share why education and partnership are central to SHIFT(ED) Performance Coaching, and how understanding your habits can help you navigate life with more confidence. You don't have to prove you can do it all. Give yourself the space to learn what works for you. Share this episode with the woman who makes sure everyone else is taken care of and needs a reminder to include herself. 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! Ready to Own your Shift... Apply for coaching here: Coaching Application Suggestions or comments for/on an episode? DM me on Instagram @virgbain

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About

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!

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