What if ?

What if you stopped making excuses?What if you stopped following and started leading?What if you stopped taking offense to what other people say?What if you made your health a priority?What if you chased your dreams instead of watching everyone else live theirs?What if you started focusing on your strengths instead of hiding behind your weaknesses? […]

Goal Setting, Leadership

Free Healthcare

The best medicines are not what you’re accustomed to thinking. They are diet, exercise, sleep, and sunlight. The most significant positive impact on your good health is diet.Food is fuel for life. Once you embrace that food’s purpose is not entertainment but fuel, you have safely landed your first hurdle. Think of fueling your body […]

Healthy Mind and Body, Lifestyle

Living With Less

Life is full of distractions that we can’t escape.  First, those external distractions. The visual (aka shiny object syndrome), social obligations, music, and all things cell phone. Then there are internal distractions like hunger, fatigue, illness, worrying, and daydreaming.  I’m currently reading a book called Love People Use Things. It talks about the benefits of […]

Developing Great Habits, Healthy Mind and Body

Your Competition is YOU

I’m in the transformation business, and you often see me posting before and after photos of health, beauty, and fitness transformations. While some people find them inspiring, others are deflated. Just as you wouldn’t compare a watermelon to a walnut, a cat to a canary, or a burrito to a fudge brownie, you should not […]

Goal Setting, Healthy Mind and Body

6 Ways to Be & Stay Positive

You reap what you sow. In other words, your future is shaped by your present actions. You can’t plant corn and expect to harvest cucumbers! Our thoughts and our actions create positivity.  If you’ve been feeling doubtful, uncertain, cynical, unhappy, or skeptical, try some of my tips to get and stay more positive.  Be optimistic. […]

Healthy Mind and Body, Mindset

Living Presently

Why does life feel like it’s rushing by?  Why does time seem to pass so quickly? We live in a constant state of distraction. We are multitasking, rushing and running from one thing to another, oblivious to much of what’s happening around us. I remember the year my friend chose “Notice” to be her word. […]

Healthy Mind and Body, Personal Development

4 Steps to ZIP Past Your Fears

What is holding us back? FEAR We live our lives in fear. Almost everyone is controlled by fear every day, without even realizing it. Fear of failure. Fear of rejection. Fear of judgment. Fear of being inadequate. Fear of injury. A little healthy fear is a good thing. It keeps us from doing dumb things […]

Goal Setting, Mindset

Clean Up Your Self-Talk

What does a typical conversation with yourself sound like?“I’m such an idiot.”“I’m always screwing up.”“I’m so fat.”“I suck at .”“It’s the story of my life.”“Nothing ever goes my way.”“I’m not smart/talented/pretty/good enough.”“I’m too old.”“I have no motivation.”“I’ll never look like I used to.”“Who am I to think I could do _?”“I’ll be alone forever.”“No one […]

Healthy Mind and Body, Mindset

2022, in a Word

I’ve chosen my word for 2022.Expand.2022 is a big year for me.I’ll be 60!I’ve put a lot of thought into choosing my word for this year, and here’s how I finally landed on “expand.”When I wake every morning, with my eyes still closed, I spend a few minutes in reflection before starting the day.During this […]

Goal Setting, Personal Development

Be The Joy

Is cultivating joy difficult?When feelings of frustration, sadness, hurt, anger and disappointment plague us, we wonder, is it really worth looking for the silver lining?Being joyful?Yes, it is.Stay the course. Remember when the Grinch stole Christmas and the next morning all The Who’s in Whoville gathered in the village, and holding hands, they sang. All […]

Healthy Mind and Body, Personal Development

Kindness Is Free

Kindness doesn’t take much effort.It’s the act of being friendly. Generous. Considerate.And giving kindness is free. Imagine being friendly, generous, or considerate to a stranger or a friend, or anyone at all, for that matter.Would the world be a happier, more pleasant place?I think so. December is the month associated with giving.Typically we think of […]

Developing Great Habits, Relationship Building

Be Unstoppable

Is being headstrong a good quality?I say YES! Sometimes, when I was young, I’d have a fit if I was having a hard time with my homework, hitting the right note on my violin, or trying to get the shading just right on an art project.My Gram used to say,“Susie, you can do anything if […]

Developing Great Habits, Mindset

3 Ways to Start Valuing Your Time

The older I get, the more I lean.I lean towards pleasing myself over pleasing others.In other words, I’m learning to value my time.It’s not selfish.It’s smart. It’s healthy. And it’s necessary.These days we busy ourselves volunteering, serving, and saying yes way too much.When my kids were in school, my weekly volunteer hours amounted to a […]

Developing Great Habits, Mindset

Looking For Love

All of my life, I’ve never had a hard time making a friend, finding a job, or locating a parking space.That is my expectation.What you focus on, you find. For years, I’ve been in the habit of being mindful and noticing things.One thing I see no matter where I happen to be, is hearts.The hearts […]

Healthy Mind and Body, Mindset

The Secret to Tackling a Big Project? START

My big dream wasn’t to live in a mansion. I just wanted a new kitchen. About a year ago, I was at my girlfriend’s house, and she shared her plans to remodel the kitchen. They included taking down walls, custom cabinets, granite countertops, and new appliances.I was in the middle of “Marie Kondoing” my entire […]

Goal Setting, Mindset

Meditation on the Trail

For years I’ve been drawn to the idea of meditation, but I’ve never felt the urge to sit still and purposefully meditate. I mean, isn’t that what you’re supposed to do?  Sit while focusing and training your mind towards a mentally and emotionally clear and calm state? We all have our unique styles, and it […]

Healthy Mind and Body, Hiking

Winners Never Quit

You know the saying, winners never quit, and quitters never win.Sounds easy enough, but staying in the game is more complicated than it seems.For example, elite athletes can run a marathon in just over 2 hours. 26.2 miles is quite a distance to cover in that amount of time. But do you know what else […]

Goal Setting, Mindset

It’s Time to Dump Envy

Envy. If you aren’t on one side of it, you are probably on the other. Let me explain. We have all felt envious of someone or something at some point. An incurable case of the “I wishes.” I wish I had their house, or car, or family, or job, or their freedom lifestyle, etc. If […]

Personal Development

Glory Days

For years I over-salted my food. As I sprinkled away, tongue in cheek, I’d loudly announce, “I am a runner.”My justification was that runners sweat massively, losing tons of sodium, so we needed extra salt.Even though I haven’t run much at all in nearly three years, I still use that line.The truth is, I love […]

Goal Setting, Personal Development

Gold Medal Mindset

Appalachian Trail thru-hiking should be an Olympic sport, and everyone who completes it should receive a gold medal.Every single thru-hiker. Without exception.These icons should be honored with parades and parties and eventually be the most coveted candidates for the world’s most lucrative jobs. Even a one-day hike on the AT is grueling. Some sections are […]

Goal Setting, Hiking

3 Things to Do When The Odds Are Against You

If it feels like the odds are against you, you might be right. It’s rare for something of value to land in your lap. To accomplish great things, you’re always going to have hurdles. Do not let them discourage you!  Instead, be thankful because, in the end, those hurdles will make us smarter and stronger. […]

Goal Setting, Mindset

Trail Magic

Trail Magic is like fairy dust. One tiny sprinkle travels quite a distance. Just what is this “trail magic” stuff anyway? The Appalachian Trail Conservancy says: The term “trail magic” was coined by long-distance hikers to describe an unexpected occurrence that lifts a hiker’s spirits and inspires awe or gratitude. “Trail magic” may be as simple […]

Hiking, Mindset

The Beautiful Journey

The promise of a spectacular view keeps most hiker’s feet moving.Really, who doesn’t get that second wind to trudge onward and upward when a breathtaking awaits?Last week my gal Micky and I hiked a ten-mile stretch of the Appalachian Trail in New York. My ultimate goal is to hike the entire AT. However, I’m doing […]

Goal Setting, Travel

Fabulously Flawed

Flawless.Relax.It’s a myth.Not even a diamond is truly flawless. Under intense scrutiny, you’ll find even a “perfect” diamond has minor blemishes.Now let’s move on to flawless people. Somewhere along the line, people have set their sights on being flawless. We live in a world of photo filters, fake followers, and highlight reels. We appear to […]

Healthy Mind and Body, Personal Development

Happy Mother’s Day

This past year we’ve spent lots of time praising all the essential workers who’ve had to perform their jobs during the pandemic.Now, I want to take a minute to pat myself and every mother everywhere on the back.In the best of times, being a mom isn’t easy.A mom, by definition, is an essential worker.A mom, […]

Mindset, Personal

Stand Out!

Yesterday I went for a short hike by myself. It was probably the first time in years since I always go with at least one dog, sometimes two, and occasionally I’ll have a friend along. I found this local trail I wanted to hike, but it didn’t allow dogs. I mean, what kind of trail […]

Leadership, Personal Development

5 Ways to Overcome Vacation Procrastination

How many vacations have you put off because you don’t have the time or the money? Vacationing seems like a luxury. Webster defines vacation as an extended period of leisure, which might feel as though it’s something frivolous. Often, “time away” is given low priority because there’s always a place to spend time or money […]

Goal Setting, Travel

Follow The Leader

My dog Finn is a great leader and an excellent teacher. The funny thing is, he doesn’t even try.When we got Spike, our puppy, last year, his daily mission was to mimic Finn. He behaved like a pesky little brother, following Finn around all day, copying him.Finn is well behaved and well trained because when […]

Leadership, Personal Development

Skip Winter in 5 Steps

I finally understand why birds migrate south for the winter.Nothing beats Tampa weather in March.In Connecticut, it’s a slow tease to spring.Tampa brings it every day. On the flip side, there’s no place like Connecticut for late spring, summer, and early fall. I couldn’t love it more. But in my eyes, winter is an epic […]

Goal Setting, Lifestyle

Make Your Dreams Come True!

Are you a DREAMER?   I am! When I hear the phrase “dreams come true,” I think to myself, do they? Or, more likely, do we make our dreams come true? When we hear the word dream, we think of something that isn’t real, like a movie created in our imagination while we sleep. I prefer to daydream. […]

Goal Setting, Mindset

Take Off Your Mask!

No!!! Not the mask controversy! I know what you’re thinking.“The mask.”It is a rare occasion to see anyone anywhere in the world without one.A couple of years ago, you might have thought I was talking about a Halloween mask.Either way, you’re wrong. I’m talking about the masks we’ve been wearing our whole lives.The masks that […]

Mindset, Personal Development, The Lemonade Diet

The Skinny on Becoming an Expert

Hear this!You don’t need a degree to be an expert or an authority.That’s right!If you have been diligently learning, practicing, or applying anything for 10,000 hours or approximately five years, you can call yourself an expert.I remember scanning the Help wanted ads in the newspaper many years ago. There were lots of jobs that I […]

Healthy Mind and Body, Mindset

What’s On Your Heart?

My blogs are always about what’s on my heart.They are reminders for me, as well as lessons I want to share with you. Today I want to talk about having integrity.You know, doing the right thing, even when no one is watching.Why is having integrity so important?Because if you don’t, it’s like getting caught up […]

Mindset, Personal Development

Open The Door To 2021

Our wishes have finally come true.We’ve kicked 2020 to the curb!All the disaster that it has unleashed is finally over!Really?No.When the ball dropped, it was just another moment.Another minute, another hour, another day.The tick of a watch or the turn of a calendar page doesn’t change anything. It’s like the yellow door that I walked […]

Healthy Mind and Body, Mindset

Drop Your Expectations

In my book, The Lemonade Diet, I wrote about expectations.I wrote about how we are disappointed when we expect things we have no control over. Typically I love tradition. Most of us do.This Christmas, I let all of my expectations go. I watched everyone’s posts of beautifully decorated trees and Christmas cookies.We shopped online and […]

Mindset, Personal Development

A Thankful Thanksgiving

I publish my blog every Thursday, and since Thanksgiving happens to fall on this one, I feel compelled to write about it.I read an article yesterday that said we have permission not to be thankful this year.WHAT?NOT BE THANKFUL ON THANKSGIVING?!That’s like encouraging a toddler to have a temper-tantrum every time things don’t go the […]

Healthy Mind and Body, Mindset

On The Fence?

What’s the biggest thing that’s stopping you?You.We talk ourselves out of so many great things because of fear.We fear failure or an uncertain outcome. I wanted to run for years. I’d talk about it and think about it, but I never went for a run. I thought I was too old. It didn’t look easy. […]

Mindset, Personal Development

Running For My Girl

October is breast cancer awareness month, and I want to share a little story with you.Fourteen years ago, I lost an extraordinary friend to breast cancer. She died one month shy of her fortieth birthday.Lisa learned of her cancer diagnosis during the pregnancy of her third son. Pregnancy is taxing enough, but imagine going through […]

Personal, The Lemonade Diet

8 Ways to Celebrate YOU!

It’s my birthday month, and there is no better time to celebrate ME than NOW!And I’m not talking about getting falling-down drunk. That’s a party, not a celebration.I’m talking about gratitude, reflection, self-awareness, and joy! I celebrate my birthday for an entire month because I deserve it.And so do you!So, what exactly does a month-long […]

Healthy Mind and Body, Mindset

Persevering Through Pandemics and Power Outages

As if the challenges of a pandemic weren’t enough, let’s throw in the destructive aftermath of a hurricane. If you haven’t reached your tipping point with social distancing, masks, and the cancellation of every social event, celebration, and gathering, try flushing your toilet with pond water.It turns out, the unraveling of basic hygiene was the […]

Healthy Mind and Body, Mindset, The Lemonade Diet

The Lemonade Diet is coming on AUDIOBOOK!

I like to explore Amazon when searching for my next great listen. I was doing my usual browsing through self-improvement books one day when a cover caught my eye. It was simple but powerful: a woman juggling lemons, bright and yellow. The Lemonade Diet by Susan V. Wheeler. I checked out the “look inside” feature and the chapter names. “Stop Quitting.”

The Lemonade Diet, Uncategorized, What's new

3 Ways to Jump From Dreamer to Achiever

Dreaming isn’t just for bedtime anymore… When I was a kid, I thought camping at a KOA with an inground swimming pool was living the life! Overnights at a motel were a rare occasion. And if I spent even one night at a hotel, I can’t remember. My parents were campers. As kids, we never […]

Goal Setting, Mindset

Mastering Struggle

Why is it that people say they want to grow, but as soon as things get difficult, they want to quit? I spend many coaching hours talking people out of throwing in the towel. If you want results, you’ve got to learn to love the growing pains. “Meet struggle and master it, says nature, and […]

Developing Great Habits, Mindset
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