The Own Your Shift Podcast

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.

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Ready to Own your Shift... Apply for coaching here: Coaching Application

Connect with Sam: Heartwell Foundation

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.

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Ready to Own your Shift... Apply for coaching here: Coaching Application

Suggestions or comments for/on an episode? DM me on Instagram @virgbain

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?

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.

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Ready to Own your Shift... Apply for coaching here: Coaching Application

Suggestions or comments for/on an episode? DM me on Instagram @virgbain

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.

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Ready to Own your Shift... Apply for coaching here: Coaching Application

Suggestions or comments for/on an episode? DM me on Instagram @virgbain

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.

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Ready to Own your Shift... Apply for coaching here: Coaching Application

Suggestions or comments for/on an episode? DM me on Instagram @virgbain

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

If you want to improve your health, change your body, and feel more capable but you're overwhelmed by where to begin.. Start with Strength.

In this episode, Virginia explains why strength training is one of the highest-return investments women can make, especially through midlife. You'll learn why weight loss alone does not guarantee the body composition, strength, or resilience you want; why muscle acts like a physical retirement account; and how getting stronger can make everyday life easier.

This is not about giving up walking, cardio, or the activities you enjoy. It is about building the foundation that supports all of them.

Virginia also breaks down a realistic starting plan—without five-day workout schedules, punishing sessions, or waiting until life gets less busy.

Because your first workout doesn't need to be impressive. It needs to be completed.

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.

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Ready to Own your Shift... Apply for coaching here: Coaching Application

Suggestions or comments for/on an episode? DM me on Instagram @virgbain

Stop Confusing Circumstances with Identity

You are not your bad week. You are not the weight you gained. You are not the money you lost. You are not the job you didn't get, the habit you haven't mastered, or the season you're struggling through.

In this episode of Own Your Shift, we're talking about the power of the words we use especially the words we use about ourselves.

Because there's a big difference between saying, "I'm struggling right now" and "I'm a failure." One describes a circumstance. The other turns it into an identity.

And when you repeat those identity statements often enough, they start to shape what you believe is possible.

We'll talk about why we so easily rehearse everything that could go wrong, how phrases like "I always," "I never," and "I am" can quietly keep us stuck, and why it's time to clean up some of the spell-casting.

This isn't about toxic positivity or pretending hard things aren't hard. It's about choosing language that leaves room for growth, change, and possibility.

Because if you're going to spend energy imagining a future that hasn't happened yet…

What if the good stuff happens?

In this episode:

• Why temporary circumstances should never become permanent identities

• How your words influence your beliefs and behaviour

• The danger of constantly reinforcing "I can't" and "I always"

• Why adding one simple word "yet" can change the entire story

• How to stop rehearsing failure and start making room for possibility

• The question that can shift your thinking: What if it actually works?

Your circumstances can change. Your habits can change. Your body can change. Your career can change. Your story can change.

You are not stuck being who you've been.

That's your shift.

Own 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.

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Ready to Own your Shift... Apply for coaching here: Coaching Application

Suggestions or comments for/on an episode? DM me on Instagram @virgbain

What happens when you finally become the person you worked so hard to become… and then life forces you to shift again?

In this episode of Own Your Shift, I sit down with Amanda "Foxy" Will — bodybuilder, mom, wife, coach, full-time auto worker and founder of Fit By Foxy.

Amanda's transformation began after undergoing a full hysterectomy in 2021. At 5'1" and nearly 200 pounds, she decided it was time to make a change for herself and her family. She went on to lose 80 pounds through nutrition and exercise — but that was only the beginning.

After attending her first bodybuilding competition, Amanda fell in love with the sport. One year later, she competed in that very same show. Self-coached, she walked away as the Overall Winner and earned her Figure Pro Card.

She went on to compete at the UFE World Championships and later stepped into an open bodybuilding federation as a natural athlete, winning the Figure Overall at the CPA King Kong Open Championship.

Then life changed the plan.

After two shoulder dislocations, Amanda underwent major shoulder stabilization surgery in April 2026, forcing an athlete accustomed to pushing harder to learn an entirely different kind of strength: patience.

We talk about losing 80 pounds, discipline versus motivation, bodybuilding and body image, balancing family and a full-time career with ambitious goals, becoming a coach, dealing with an identity shift after injury, and learning that sometimes strength means knowing when not to push.

Amanda also shares what she's building with Fit By Foxy and her plans to return to the bodybuilding stage in 2027 with her sights set on earning an IFBB Pro Card.

This conversation is about much more than bodybuilding.

It's about what happens when you accomplish something you once thought was impossible — and then have to become someone new all over again.

Because the transformation isn't one finish line. The real shift is learning how to keep becoming the person your next season requires.

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

To connect with Amanda Will Fit by Foxy Instagram Amanda Will Instagram Find Amanda on Facebook