Own Your Shift

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

Enjoying the Holidays without Guilt!! 11/14/2025

Enjoying the Holidays without Guilt!! Welcome back to Own Your Shift, the podcast where we talk about growth, mindset, and becoming the strongest version of yourself … while still living a life that includes balance, indulgence, and fun. Because living your best life should never mean restriction or guilt. Today we are going to discuss the holiday guilt trap and how to not just survive the holidays but thrive!! /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/39027120

The Confidence Gap - Why Capable Women Still Doubt Themselves 10/30/2025

The Confidence Gap - Why Capable Women Still Doubt Themselves Let’s talk about confidence. Not the loud, flashy kind, but the quiet, steady kind that lets you walk into a room and know you belong there. Because here’s the truth: Most women I know… successful, smart, strong, capable women, still question themselves. They wonder if they’re good enough. If they’re qualified enough. If they should speak up, take the lead, or go for that next step. And it’s not because they lack ability, it’s because they’ve learned to doubt it or have been taught to be small… lets unpack this!! Lets connect - @virgbain for information on how I can help you /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/38812640

Permission to Evolve 10/24/2025

Permission to Evolve Hey there, and welcome back to “Own Your Shift” The space where we get real about navigating your 40s and beyond with humor, honesty, and a whole lot of self-awareness. I’m your host, Virginia Bain, mom, wife, corporate leader, and fitness expert and I’m here to help you own the shifts that come with becoming your best self, inside and out. You know, one of the hardest things about growth, isn’t actually the growing. It’s realizing that the person you used to be doesn’t fit anymore. Maybe it’s the version of you who said yes to everything. The one who poured into everyone else and left herself empty. The one who hustled for approval, or believed rest was lazy. The one who once fit perfectly into a certain role, or identity, or dream — and now… doesn’t. And that’s okay. You’re not flaky. You’re not inconsistent. You’re evolving. And today this is exactly what we are going to discuss. If you enjoyed todays episode, share it with a friend. Follow me on Instagram: virgbain Ready to start your fitness journey? apply for 1:1 coaching or get my Built Strong Program for only $25 /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/38759700

Nutrition Rules I Actually Live By 10/02/2025

Nutrition Rules I Actually Live By Nutrition is noisy. Everywhere you look, there’s a new diet, a new ‘hack,’ or a new food you’re apparently supposed to eat every day. And honestly? Most of it’s overwhelming. Today I want to cut through the noise and share the simple nutrition rules that I actually live by… rules that keep me strong, lean, energized, and sane. And let me be clear, I am not about complicated diets or rules that no one can stick to. What I’m going to share today are the nutrition principles I personally follow day in and day out. They’re not flashy, but they work. so let’s dive in! as always, if you liked this episode share it with a friend. If you need nutritional help or exercise programming send me a message. I’m virgbain on Instagram and you can email me at virginia@teamstronggirls.com /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/38257635

How to end the year Strong & and start the next one Stronger 09/25/2025

How to end the year Strong & and start the next one Stronger As the year winds down, a lot of people start to coast. They think, ‘I’ll just wait until January to get serious.’ But here’s the truth: the way you finish this year sets the tone for how you start the next one. Do you want to roll into the new year dragging your feet… or sprint into it with momentum already behind you. with 3 months left in the year, Today’s episode is about closing the year strong and setting yourself up to start the next one even stronger. Think of it like a reset button, but one you press before January 1st so you hit the ground running. lets dive in! To end this year strong, get in touch for some coahing! let me help you virgbain on instgram or virginia@teamstronggirls.com Don’t wait, start today!! /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/38257100

Lifting Heavy in a World That Feels Heavy 09/18/2025

Lifting Heavy in a World That Feels Heavy Life feels heavy right now, doesn’t it? Work, family, responsibilities… the world in general can feel overwhelming. But here’s the thing: when the weight of life feels crushing, sometimes the best medicine is to pick up an actual weight and move it today I want to talk about why lifting heavy in the gym can be one of the most powerful tools for your mental health… especially when the world feels heavy around you. If this resonated with you, be sure to share it with a friend. If you’re looking for a program, I have 2 spots open for October email me at virginia@teamstronggirls.com /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/38256935

What Worked in Your 20s Won’t Work in Your 40s 08/29/2025

What Worked in Your 20s Won’t Work in Your 40s Today we’re talking about something I know so many of you feel but maybe haven’t said out loud... What used to work — in your 20s, even your early 30s — The diets, the workouts, the quick fixes — They’re just... not working anymore. And you know what? That’s not failure. That’s evolution. Because you’re not supposed to stay the same. So today, we’re going to unpack why your approach to fitness, food, and health has to shift in your 40s and beyond — and why that’s not just okay… it’s actually a really good thing. We will cover: Chasing Skinny to Building Strength Why Your Body Responds Differently Now Shifting From Punishment to Empowerment Less but Better: The New Fitness Hack? This isn’t about going back — It’s about moving forward with more wisdom, intention, and self-respect than ever before. If you need help on your journey email me virginia@teamstronggirls.com Follow me @virgbain /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/38022705

How to Be Your Best Self 08/21/2025

How to Be Your Best Self Today, we’re diving into something big — something we all want deep down… How do you become your best self? Not just on paper. Not just when life is “perfect.” But in a real, sustainable, soul-aligned way. Because let’s be honest: there’s a lot of noise out there telling you who you should be. Do more. Be more. Hustle harder. Fix this. Buy that. But your best self? She’s not buried in a to-do list. She’s already inside you — she just needs space, direction, and commitment to come out. /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/37904485

Slump Season is Over! 08/07/2025

Slump Season is Over! Did summer hit you like a sangria-soaked freight train? Because listen — I get it. Summer is fun, busy, chaotic. And sometimes, that means the routine takes a back seat. You might’ve found yourself: Drinking more often Eating more takeout or “fun foods” Skipping workouts Sleeping less Just feeling... off And now, as we start creeping toward September, you’re feeling the urge to reset — but you’re not sure where to start. Today’s episode is your nudge. We’re talking about how to break out of the summer slump and get back to the habits that help you feel good, look good, and show up as your best self. Follow me on Instagram: virgbain Apply for coaching: /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/37716480

Motivation is a Myth - Here’s What to Rely on Instead 07/31/2025

Motivation is a Myth - Here’s What to Rely on Instead We’re told that if we just had more motivation, we’d stick to the plan. Hit the gym. Eat the salad. Do the hard thing. But let me be real with you: Motivation is a myth. It’s unreliable. It’s inconsistent. And it is not what successful people depend on. So if you’re listening to this thinking, “I just need to get motivated” — No, you don’t, you need a plan… So here are some tips to help you get that plan started. Follow me on Instagram For coaching: Until Next time Own YOUR Shift Coach VB /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/37619440

Progress Isn't Always Visable 07/17/2025

Progress Isn't Always Visable Today’s episode is one I think we all need to hear—because if you’ve ever felt like you’re putting in the work but not seeing the results, this one’s for you. It’s Short but Powerful! Let’s talk about invisible progress. Lets Connect Instgram:@virgbain Email: virginia@teamstronggirls.com Ready to be coached? send me an email or fill out my coaching application: /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/37433120

How to Actually get Stronger - Smart Tips to Build Real Strength 07/03/2025

How to Actually get Stronger - Smart Tips to Build Real Strength Life feels better when you’re strong, confident, and fully in your power. Today, we’re talking about how to actually get stronger in the gym—not just tired, not just sweaty—strong. we will cover: Why strength matters Tips to actually get Stronger Rest - and why it matters Food - how to support your strength goals and What not to do Follow me @virgbain We are currently working on coaching a group of women to get Srong AF if you want to join the Team Strong Girls send me a DM or email me /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/37260630

How to Stay on Track This Summer Without Missing Out 06/26/2025

How to Stay on Track This Summer Without Missing Out Today we talk about how we can enjoy the summer months and stay on track! learning to ditch the all or nothing mindset Creating anchors Prioritizing Protein & Hydration Movment - doesn’t need to be ‘formal’ Planning around big events Mindful Indulgences Remember your Goals and priorities /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/37150875

How Competing Makes Me a Better Coach 05/22/2025

How Competing Makes Me a Better Coach It’s been over 20 years since I had that moment—the one that changed everything. The one that took me from struggling with my body… to discovering my strength. But here’s what no one tells you: Even when you’ve “been there,” you often go back, and sometimes need to go back—to remember how it feels to start again. Competing again has done exactly that for me. I’m back in the work: 👊 In a calorie deficit 👊 Meal prepping 👊 Training through exhaustion 👊 Managing life, work, and goals 👊 Getting uncomfortable—again And you know what? It’s made me more empathetic. More grounded. And a better coach. Because when I say “I get it”… it’s because I do. This isn’t about perfection—it’s about persistence. If you're a woman in your 40s and you’re ready to reclaim your body, mindset, and confidence—DM me LEVELUP and let’s talk. ✨ Your transformation isn’t behind you. It’s just getting started. #BuiltStrong #OwnYourShift #CompetingCoach #WomenOver40 #StrongGirls #FatLossCoach #MindsetShift #FitnessJourney #EmpoweredWomen /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/36659165

You're not Stuck... You're Comfortable 05/16/2025

You're not Stuck... You're Comfortable Feeling stuck? Think again. In this episode, Virginia gets real about what “being stuck” really means—and why comfort zones are often the quiet culprits keeping you from your next level. You’ll learn: How to recognize when you're using busyness as a shield Why discomfort is a requirement for growth 3 bold, practical shifts you can make today to move forward This isn’t about motivation. It’s about ownership. And today, you’re taking it back. Challenge for this week: 📲 DM Virginia on Instagram @virgbain with one thing you're doing this week to step out of your comfort zone. Rate & Review: If this episode gave you that little fire you needed, take 60 seconds to rate and review—it helps more women own their shift. /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/36591915

How to Be Coachable: Unlocking the Results You Hired a Coach For 05/01/2025

How to Be Coachable: Unlocking the Results You Hired a Coach For Hey there, welcome back to Own Your Shift — the podcast where we talk all things growth, strength, mindset, and midlife upgrades. I’m your host, Virginia — coach, competitor, mom, marketing pro, and your no-BS bestie when it comes to navigating this chapter of life. Today, we’re diving into something that might ruffle a few feathers but could also completely change the way you experience coaching: how to be coachable. Because here’s the truth — hiring a coach doesn’t change your life. Being coachable does. But let me say this clearly: Hiring a coach is just step one. If you want real results? The kind that last longer than a 30-day shred or a cute gym challenge? You have to do more than just have a coach. You have to actually be coachable. Follow me on Instgram: @virgbain coaching Inquires: /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/36374615

Stronger, Not Smaller: Why Muscle is the New Sexy 04/17/2025

Stronger, Not Smaller: Why Muscle is the New Sexy We’ve been told for decades that shrinking is the goal… Shrink your body, shrink your appetite, shrink your voice. But what if I told you that the real glow-up isn’t about getting smaller — it’s about getting stronger? Today I discuss: Where the ‘Smaller’ Obsession Comes From The Mental Shift — Choosing Power Over Punishment The Science — Why Muscle is Essential Real Talk — Letting Go of the Scale How to Shift From “Smaller” to “Stronger” (Practical Tips) To get information on Coaching with me Or visit me on Instgram @virgbain /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/36188230

Is it all too Much? 04/10/2025

Is it all too Much? Cutting through the wellness BS We are living in a time where information is everywhere. Scroll Instagram, open TikTok, Google anything—and you're hit with advice on what to eat, how to train, when to fast, what supplements to take, what you shouldn’t be doing, and 22 things you need to do yesterday to balance your hormones. And don’t get me wrong—some of it is helpful. Some of it has changed lives. But a lot of it? It's noise. Recycled content with a new filter slapped on it…. Listen in to hear my thoughts on it all. Don’t miss out I am giving away free scholarship to my 90 day transformation program! Just tell me why you want to win the free coaching just fill out the coaching form here Follow me on Instagram @virgbain /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/36072230

You don't really want to lose weight 04/03/2025

You don't really want to lose weight I don’t think you really want to lose weight…. When you say you want to lose weight, what do you actually mean? You want to feel good in your body. You want to love how you look in your clothes. You want to catch your reflection in the mirror and not cringe, but actually smile. You want to feel sexy, confident, alive. None of that is a number on the scale. Grab your air pods, a cup of tea or better yet a protein shake and lets talk this out. /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/35979560

Pump Up the Protein 03/27/2025

Pump Up the Protein Today we are talking about one of the most underrated game-changers for fat loss, energy, and aging strong—PROTEIN. If you’ve ever felt tired, hungry all the time, or like you’re working out but not seeing results—this episode is for YOU. I’m going to break down the real benefits of protein, why you probably need more, and how to actually hit your goals without living on dry chicken and boiled eggs /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/35890880

How to Lose Weight Without Losing Your Sanity 03/20/2025

How to Lose Weight Without Losing Your Sanity Welcome back to Own Your Shift! I’m Virginia, and today we’re diving into one of the biggest struggles busy women face—losing weight without feeling overwhelmed, deprived, or exhausted. You don’t need to starve yourself, live in the gym, or stress over every calorie. You need a strategy that works with your life, not against it. Today, I’m giving you sustainable, no-BS tips to lose weight and keep it off—without losing your mind in the process. The Problem with Traditional Dieting Sustainable Weight Loss for Busy Women Real-Life Tips to Start Today Call to Action: Loved this episode? Share it with a friend who’s tired of the diet rollercoaster. Follow me on Instagram @virgbain for more real-talk weight loss tips. Subscribe for weekly episodes that help you transform your body and your mindse /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/35792390

Midlife is Not a Crisis—It’s an Upgrade 03/13/2025

Midlife is Not a Crisis—It’s an Upgrade Welcome to Own Your Shift! I’m Virginia, your host, and today we are tackling a huge topic—aging. Society tells us midlife is a crisis. But I say—it’s an upgrade. It’s the moment where you stop playing by old rules and start designing life on your terms. Today, we’ll talk about how to shift your mindset around aging, embrace your power, and reframe midlife as the most exciting chapter yet. Lets Connect: @virgbain on Instagram @virginiabain on substack /episode/index/show/4e9ea69a-338a-4ef9-a92d-9a4b6d73075a/id/35672670

Own Your Shift

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