Does every work trip or holiday end with you promising to "get back on track" when you get home?

In this solo episode of Own Your Shift, Virginia Bain shares practical ways to look after your health while travelling, without making the entire trip revolve around food and workouts. From packing useful carry-on snacks and navigating client dinners to adapting your strength routine for a hotel gym, this is about building habits that work beyond your usual schedule.

You will learn how to choose realistic travel non-negotiables, make grocery stops work for you, fit more walking into your day, and decide whether tracking food or aiming for maintenance makes sense for your trip. Plus, Virginia shares five show suggestions to make indoor cardio more enjoyable.

Enjoy the experience, keep a few habits that help you feel good, and come home ready to continue.

Want help building a plan around your real life? Message SHIFT on Instagram at @virgbain

· Choose a small number of specific habits that fit the purpose and schedule of your trip.

· Plan food and movement options before you need them, with a simpler backup for disrupted days.

· Decide how you will return to your routine so a short trip does not become a long break.

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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.

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