Ep 878: Motivation Monday - Rest Your Wings So You Can Fly

Burnout has become so common that many people don't even recognize it until their energy, focus, or emotional health begins to suffer. In this episode of Sisterhood of Sweat, Linda Mitchell sits down with licensed clinical psychologist, bestselling author, and LiveWell Behavioral Health founder Dr. Mike Ronsisvalle. With more than 21 years of experience helping people manage stress, anxiety, and burnout, Dr. Mike shares practical, science-backed tools for building real resilience that lasts. This conversation explores how emotional health, movement, and faith-based wellness work together to support long-term wellbeing—without sacrificing ambition or performance. Dr. Mike breaks down how chronic stress shows up in daily life, the early warning signs of burnout, and simple ways to calm the nervous system on high-pressure days. If you're feeling overwhelmed, stretched thin, or running on empty, this episode offers grounded strategies you can start using today to protect your energy, strengthen your mindset, and move forward with clarity. Connect with Dr. Mike Ronsisvalle https://www.livewellbehavioralhealth.com/ https://www.instagram.com/livewellbehavioralhealth/ https://www.facebook.com/LiveWellBehavioralHealth/ https://www.facebook.com/mike.ronsisvalle/ https://www.linkedin.com/in/dr-mike-ronsisvalle-08366a7a/ Learn more about Dr. Mike's book, Stress Relief for Life: https://www.amazon.com/s?k=Stress+Relief+for+Life+Mike+Ronsisvalle Get the app! https://www.livewell-coaching.com/offers/wNUroKM5?coupon_code=LINDA50 for 50% off the first 3 months.  Use code LINDA50

On today's motivation, we're talking about the importance of rest.

Do you ever find yourself second guessing yourself? You have some ideas or dreams, but then reality hits, and you ask the question, "Who am I to do this?"  Doubts creep in along with fears of the unknown. We tend to live in that constant state of fears and because of it remain exactly where we are. But what we were to break out of that fear?  What if we were to make steps today that would lead us to a brighter and better future version of ourselves?   Listen to the podcast HERE     In this episode I talk about my own struggle about opening a gym and the fears and doubts that I had as I second guessed myself.  I realize that we all have big plans and dreams, so how do we turn those into a reality rather than just sitting on them? How do we take that first step and then another in order to further our dreams and do the desires that are in us to do.  That's what we are talking about today.   Topics Discussed: Making big plans. How to overcome fear. Recognizing that you are capable. Quotes from the show: "We worry about the what ifs instead of what could be." @LindaMitchell "What are you actually afraid of?" @LindaMitchell "You're going to win or learn." @LindaMitchell "Give yourself permission." @LindaMitchell "You can't put one foot in and one foot out." @LindaMitchell "I don't have to do things the way others have done them." @LindaMitchell   How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud   "Proud Sponsors of the Sisterhood of S.W.E.A.T" Essential Formulas  

On this week's Let It Rip Friday, we're discussing the importance of dreaming big and planning for 2026.

Are you often taken advantage of?  Have you been worried about having boundaries? We discuss all things boundaries today, so this is for you. In this episode I talk with Terri Cole is a licensed psychotherapist, global relationship and empowerment expert, and the author of Boundary Boss-The Essential Guide to Talk True, Be Seen, and (Finally) Live Free. For over two decades, Terri has worked with a diverse group of clients that includes everyone from stay-at-home moms to celebrities and Fortune 500 CEOs. We dive into dysfunctional boundaries, boundary violations, co-dependency, dealing with the urge to fix people, and so much more. **Sign up for the Wild Horses Project – email [email protected] or DM Linda on Instagram**   Questions I asked: How did you become the boundary boss? What would be an example of someone who has unhealthy boundaries? How do you deal with unhealthy situations? What are typical boundary violations? How do we figure out disordered emotional boundaries? How do you deal with people-pleasing? What is the Boundary Bill of Rights? What's a boundary blueprint? Why do we need to make sure we make time for self-care? How do we stop trying to help people who don't deserve it? How do we stop being a fixer? How do we navigate finding self-love? How do we deal with looking for external validation? Topics Discussed: Boundaries Codependency Self-Esteem. Having good boundaries. Being brave. Your VIP section. People pleasing. Being a fixer Quotes from the show: "You have the right to say Yes or No to someone without feeling guilty." @terri_cole @SisterhoodSweat "When you have disordered boundaries, you take on the emotional states of others." @terri_cole @SisterhoodSweat "You have the right to course-correct anytime." @terri_cole @SisterhoodSweat "Being uncomfortable is fleeting and you're not that fragile." @terri_cole @SisterhoodSweat "We end up feeling abused because we didn't get our own needs met." @terri_cole @SisterhoodSweat "You have the right to talk true, be seen, and live free." @terri_cole @SisterhoodSweat How you can stay in touch with Terri: Instagram: https://www.instagram.com/terricole/ Twitter: https://twitter.com/terri_cole FB Page: https://www.facebook.com/TerriColeLCSW/ YouTube: https://www.youtube.com/user/terricoleny Podcast: https://terricole.com/itunes Grab Your Book: https://boundarybossbook.com/ Real Love Revolution Course: https://terricole.com/rlr Free Gift: https://boundaryboss.me/sisterhood How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud   "Proud Sponsors of the Sisterhood of S.W.E.A.T" Essential Formulas

In this week's Let It Rip Friday, Linda is sharing the importance of keeping going when things are tough because someday your story will help someone else get over their struggles.

Today on The Sisterhood of S.W.E.A.T., Linda Mitchell welcomes Mark Malkoff — comedian, writer, filmmaker, podcaster, and the author of Love Johnny Carson: One Obsessive Fan's Journey to Find the Genius Behind the Legend. Mark has spent years exploring late-night television, comedy history, and what makes pop culture icons truly resonate with audiences.  In this episode, Mark shares the fascinating story of why Johnny Carson became one of the most beloved figures in American television, how Carson's unique blend of humor and humanity shaped late night for decades, and what it means to follow your curiosity — even when it takes you down unexpected paths. We dive into the quirks of fandom, the power of persistence, and how looking deeply at the life of another person can illuminate universal truths about creativity, ambition, and connection. Whether you grew up watching The Tonight Show, are curious about what makes cultural icons endure, or simply want to laugh and think a little deeper, this conversation will surprise, delight, and inspire you. Interview Questions What first drew you to Johnny Carson's story — and why did you feel compelled to write a whole book about him? How did Carson's blend of vulnerability and humor make him different from other late-night hosts? What are some of the most surprising or personal stories about Carson that you uncovered? How has your work on The Carson Podcast influenced your understanding of comedy, fame, and legacy? What role does curiosity play in your creative process — both as a comedian and an author? How has comedy changed since Johnny Carson's Tonight Show era? What have your own personal projects taught you about persistence, failure, and humor? For people who feel stuck or unsure about pursuing their passions, what's one mindset shift you'd encourage? Mark explores how Carson's authenticity and entertainment-first approach made him one of the most influential figures in television for nearly three decades, shaping not just comedy but American culture.  Mark's journey began as a fan — and became a lifelong exploration of what drives creativity, connection, and humor. His work shows how curiosity can deepen our understanding of others and ourselves.  Carson's ability to laugh at life — including his own flaws — tells us something powerful about how comedy can bridge emotional distance and create shared experience.  From obsessive fandom to meaningful storytelling, this episode explores how deep engagement with a subject can illuminate broader truths about purpose, legacy, and human striving. Where to Find Mark Malkoff and His Work Official Website – Mark Malkoff https://www.markmalkoff.com/ Mark Malkoff Instagram – Mark Malkoff https://www.instagram.com/markmalkoff/ Instagram X (Twitter) – Mark Malkoff https://x.com/mmalkoff X (formerly Twitter) YouTube Channel – Mark Malkoff https://www.youtube.com/user/markmalkoff YouTube The Carson Podcast https://podcasts.apple.com/us/podcast/the-carson-podcast/id824049190 Apple Podcasts The Carson Podcast (Website) https://carsonpodcast.com/ Carson Podcast Facebook – Mark Malkoff https://www.facebook.com/mmalkoff/ Facebook 📘 About Love Johnny Carson (Book) Mark Malkoff's book, Love Johnny Carson: One Obsessive Fan's Journey to Find the Genius Behind the Legend, chronicles his deep dive into the life, work, and legacy of Johnny Carson — one of the most iconic figures in television history — and what made him such a uniquely enduring entertainer. Listen Notes  

Today on the Sisterhood of S.W.E.A.T. Podcast, Linda Mitchell welcomes a true icon whose voice, music, and heart have touched generations. Michael Damian is a Grammy-nominated, multi-gold recording artist, actor, filmmaker, and Broadway star best known for his Billboard No. 1 hit "Rock On" and his beloved role as Danny Romalotti on The Young and the Restless. Just in time for the holidays, Michael returns with a powerful new Christmas single, "Reach Out to Me This Christmas," a song that reminds us how meaningful connection can be—especially during a season that's joyful for some and deeply emotional for others. In this heartfelt conversation, Michael shares the inspiration behind his new holiday music, reflects on his decades-long career across music and television, and opens up about why reaching out to others matters now more than ever. From chart-topping success to creative reinvention, this episode is a beautiful reminder that music has the power to heal, connect, and bring hope. 🎧 Interview Questions You'll Hear in This Episode What inspired the emotion and message behind "Reach Out to Me This Christmas"? Why do the holidays bring up such strong feelings of connection—and loneliness—for so many people? How does releasing music at this stage of life feel different than earlier in your career? What was most important to you when visually telling the story in the music video? How has portraying Danny Romalotti shaped your relationship with fans around the world? What excites you about remixing and reimagining your music for new audiences? What helps you stay grounded, creative, and inspired during busy or emotional seasons? What would you say directly to someone who's struggling this holiday season? 🌟 Main Themes From This Conversation The power of music as a bridge for human connection Why the holidays amplify emotions—and how to navigate them with compassion Reinvention, longevity, and creativity across decades The deep bond between artists and their fans Using art as a reminder that no one is truly alone 🎶 About Michael Damian Michael Damian is a Grammy-nominated, multi-gold recording artist, chart-topping singer-songwriter, actor, director, and producer. He rose to global fame with his No. 1 Billboard hit "Rock On" and became a household name as Danny Romalotti on CBS's The Young and the Restless—a role written specifically for him. Beyond music and television, Michael is an acclaimed filmmaker, having directed and produced multiple feature films, including Netflix hits such as Falling for Christmas, Calling for Christmas, and A Paris Christmas Waltz. He has also starred on Broadway in Joseph and the Amazing Technicolor Dreamcoat, setting box office records nationwide. With his new holiday release "Reach Out to Me This Christmas" and a forthcoming album planned for 2026, Michael continues to inspire audiences through music, storytelling, and heart. 🎶 Listen to "Reach Out to Me This Christmas" Spotify https://open.spotify.com/search/Reach%20Out%20to%20Me%20This%20Christmas%20Michael%20Damian   Apple Music https://music.apple.com/search?term=Reach%20Out%20to%20Me%20This%20Christmas%20Michael%20Damian   Amazon Music https://music.amazon.com/search/Reach+Out+to+Me+This+Christmas+Michael+Damian   📺 Official Music Video YouTube – "Reach Out To Me This Christmas" (Official Music Video) https://www.youtube.com/results?search_query=Michael+Damian+Reach+Out+To+Me+This+Christmas   🎵 "Let Me Into Your Heart" (Original + Remix) Spotify https://open.spotify.com/search/Let%20Me%20Into%20Your%20Heart%20Michael%20Damian   Apple Music https://music.apple.com/search?term=Let%20Me%20Into%20Your%20Heart%20Michael%20Damian   Amazon Music https://music.amazon.com/search/Let+Me+Into+Your+Heart+Michael+Damian 📺 The Young and the Restless Official CBS Page https://www.cbs.com/shows/the_young_and_the_restless/ 🌐 Follow & Learn More About Michael Damian Official Website https://www.michaeldamian.com IMDb https://www.imdb.com/name/nm0198804/ Netflix – Michael Damian Titles https://www.netflix.com/search?q=Michael%20Damian (Includes Falling for Christmas, Calling for Christmas, A Paris Christmas Waltz, and more.)

If you're feeling drained, wired-but-tired, or overwhelmed heading into the holidays, this episode may completely change how you think about health. In this conversation, Linda Mitchell sits down with Shreya Vohora, an award-winning luxury designer and wellness innovator who is redefining what it truly means to live well — not just through food or fitness, but through the environments we inhabit every day. After her own journey through mold toxicity and hormonal imbalance, Shreya discovered the profound impact our homes have on the nervous system, sleep quality, energy levels, and long-term health. Today, she integrates Building Biology, biophilia, neuroaesthetics, and wellness innovation to help people eliminate invisible toxins and design spaces that actively support the body instead of draining it. With the holidays approaching, Shreya shares grounded, practical ways to reduce stress in your home, improve sleep, and create a healthier foundation — so you can enter 2026 calmer, clearer, and more energized. This episode is a powerful reminder that true wellness isn't just about what you do — it's about where you recover. 🎧 Interview Questions Why is the holiday season such a critical window for health and how we start the new year? Why is the home environment such a missing piece in most wellness conversations? What invisible toxins (like mold, VOCs, EMFs, and microplastics) are most common during the holidays? What are the top three changes people can make right now to support their nervous system and sleep? How do holiday lighting and décor unknowingly disrupt circadian rhythm and melatonin production? Why does the body respond so strongly to warm lighting, ventilation, and natural materials? What's the truth about candles, plug-in scents, and diffusers and their impact on indoor air quality? How can people make their homes healthier without becoming overwhelmed or obsessive? How did discovering Building Biology transform Shreya's own health journey? How can the home become a place of healing for people who feel chronically exhausted or overstimulated? How does Shreya see AI supporting wellness through her work with RightLabs? If listeners do just one thing tonight after this episode, what should it be? 🌿 Main Themes & Takeaways Why exhaustion isn't just about stress or diet — it's often environmental How invisible toxins silently impact hormones, sleep, immunity, and energy The role of lighting, air quality, materials, and sensory input on the nervous system Why small environmental shifts can create powerful health changes How to create a calm, restorative home without extreme measures or perfection Redefining luxury as spaces that support biology, not fight it Using modern technology thoughtfully to enhance wellness instead of overwhelm Creating a healthier foundation now to start the new year stronger 🔗 Connect with Shreya Vohora Website https://www.shreyavohora.com Vibrant Living Labs (Writing & Research) https://vibrantlivinglabs.substack.com RightLabs (AI-Powered Wellness Innovation) https://rightlabs.ai Instagram https://www.instagram.com/shreyavohora

In this powerful and practical episode of The Sisterhood of S.W.E.A.T., Linda Mitchell sits down with Dan Kachtik, owner of King William District CrossFit in San Antonio, Texas, to break down what it really takes to build strength, longevity, and confidence at any age. With more than 15 years of experience coaching everyday athletes, Dan shares honest insights on sustainable training, smart nutrition, aging well, and why consistency matters far more than perfection. Together, Linda and Dan dive into how to train smarter after 40, how women should approach fitness during menopause, and why mindset—not motivation—is the real game changer. This conversation is a must-listen for anyone who wants to feel stronger, move better, and live with energy and purpose for decades to come. Questions Linda Asked Dan Why do so many people unknowingly undo their workouts through nutrition choices? Why is increasing protein so important for body composition and longevity? How does eating out sabotage even "healthy" diets? What role does food prep really play in achieving results? What type of training best supports longevity for people over 40 and 50? How should intensity change as we age—without taking it too easy? What do women need to consider during menopause when it comes to training? Why is lifting heavy essential for women's long-term health? How does walking support longevity and recovery? What has 15 years of gym ownership taught you about leadership and community? What separates people who transform their bodies from those who quit? What is the most important mindset shift in a fitness journey? Where can listeners learn more about you and your work? Main Themes from This Episode Strength Is a Longevity Tool Muscle is not about aesthetics—it's about independence, metabolism, brain health, and aging with confidence. Lifting weights is non-negotiable as we get older. Train Hard, But Train Smart Intensity still matters, but volume must be personalized. Strategic heavy lifting and occasional high heart-rate work preserve power, strength, and vitality. Nutrition Can Undo or Multiply Results Post-workout "rewards," restaurant meals, and hidden sugars often cancel out hard work. Real food, protein-forward meals, and preparation are key. Menopause Requires Strategy, Not Fear Women can and should train hard—but with intelligence. Managing cortisol, avoiding excessive HIIT, lifting weights, and supporting muscle retention are critical. Consistency Beats Motivation Results come from showing up repeatedly—not from willpower bursts. Small, daily commitments create lasting change. Mindset Determines Success The difference between people who succeed and those who don't comes down to ownership, positivity, and asking "How can I?" instead of "Why can't I?" Community Fuels Sustainability Longevity thrives in connection. Training with like-minded people keeps motivation high and loneliness low. Memorable Quotes "You're not rewarding yourself when you eat junk after a workout—you're undoing the work you just did." "Consistency becomes even more important as we age." "You don't stop training hard—you train smarter." "Muscle is the hardest thing for women to maintain over 50, and it's the most important." "What makes you feel old is saying you're old." "Just come tomorrow. That's it." "You have to stop asking why you can't and start asking how you can." "Your body isn't meant to get smaller—it's meant to get stronger." Connect with Dan Kachtik King William District CrossFit (Website) https://www.kingwilliamdistrictcrossfit.com King William District CrossFit (Instagram) https://www.instagram.com/kingwilliamdistrictcrossfit/ Functional Feeding (Nutrition Coaching) Available through King William District CrossFit https://www.kingwilliamdistrictcrossfit.com YouTube – The Devil's Details How you can stay in touch with Linda: Website Facebook Twitter Instagram Pinterest YouTube SoundCloud   "Proud Sponsors of the Sisterhood of S.W.E.A.T" Essential Formulas