How to Get Unstuck by Moving from Contemplation to Action

I just completed a great new 4-week SHIFT program with Summit Bar Method, and the experience gave me new insights about how the six tools of living Simple Clean and Whole have such an effect on keeping it CLEAN!

These are the six tools of living Simple Clean and Whole, which are explained in detail in my free Back to Basics Guide:

  1. Water
  2. Breath
  3. Sleep
  4. Movement
  5. Nutrition
  6. Self Care (Self Soothe)

I have witnessed over 100 clients who have made Back to Basics the root system of the tools that sustain them during times of obstacles. They are so simple. Although, sometimes the simpler things or actions are, the harder it is for a person to make them happen.

The Difference between Making a Change and a Transformation

To truly transform, you first need to start practicing the tools to make a SHIFT. Once you start to SHIFT, it becomes a practice — a practice of the six Back to Basics tools of living Simple Clean and Whole.

When people say they’re changing, you need to understand that change happens every minute of every day. It’s the SHIFT that moves you to transformation. It’s a process of practice. Just like a caterpillar turning into a butterfly, it takes time to transform.

As I said, change happens constantly, but making the SHIFT that moves you to transformation can be a lot more difficult.

Where Most People Get Stuck – Contemplation

Where I see most of my clients getting stuck is in the contemplation stage. This is the stage that we know all too well.

Contemplation is where you want to make a SHIFT and know what you need to do. You know you need the right support. You’re just tired and wellness weighs heavily on your mind and body. It’s when you feel crappy putting on your clothes!

In the Contemplation stage, you’re aware that you’re fighting an uphill battle ALONE. It’s when you actually need some kind of guidance and support. It’s also when you tell yourself, “I know I have to take care of myself, but I have to:

  • Travel for work
  • Wait until my kids start school
  • Wait until after the holidays
  • Wait until Monday
  • Wait until the season changes
  • Wait until I get home from vacation
  • Wait, wait, wait, wait…”

Do you see the common theme that’s keeping you stuck in the Contemplation stage? It’s excuse after excuse so you don’t have to take the action to make the SHIFT. Instead, most of us wait for that magical, mystical moment to SHIFT.

It goes Back to Basics and the six tools of living Simple Clean and Whole. You need to practice these tools — water, breath, sleep, movement, nutrition, and self care — or you won’t be able to make the SHIFT that moves you to transformation.

It’s about self care! We tend to put things, places, people, and more in front of ourselves. You can’t make a SHIFT if you’re not practicing the tools to move you forward. Instead, you’ll remain stuck in the Contemplation phase!

Real Transformations

I want to share some feedback from my clients with you, so you can see that SHIFTing and transforming really are possible. You can do it!

I want to thank you for your knowledge, encouragement, and support over the last four weeks. I am at a point in my life where I spend a lot of time caring for grandchildren, who bring me so much joy, as well as an ill sister and elderly parents. In order to do this, I have to take care of myself. You have given me the tools to move forward in a simple, clean and whole way. This program has helped improve my physical as well as emotional being. I will continue to be very much aware of how to nourish my body so that I can feel my best. Thank you, thank you!!!

– Nancy


“Working with Jen was transformational. I already eat well, but I was missing key ingredients like healthy fat. Including fat in my diet makes me feel so much better. But more importantly, the emotional nutrition and self-care Jen guided me through has helped me love myself and others around me so much more. I am in grateful for her coaching.”

– Robin Schepper,


“Awakening, really listening to myself, and taking initiative to show up for the only “home” I will ever live in lead me to Shift 21. That home is my spirit, my mind, and my body. I spent a lifetime becoming the me that I am; it was time to unveil the me I’d never met. Jen’s Shift 21 experience, guiding hand, and warrior heart allowed me to expand into more than just the shell of myself that I had been living in. Choosing this opportunity with Jen’s guidance to explore further than the surface allowed me to see where I was unbalanced in my life.


“The experiment of diving deeper into the inquiry of Self was full of valleys, plateaus, and mountain tops. At times, these were challenging, but now I acknowledge them as integral parts of my growth. Shift 21 skillfully guided me through places and aspects of my life uncovering “aha” moments of why I was unbalanced whether it was in my diet, relationships, physical self, spiritually, or emotionally. Holistically, I sense I am more balanced in all areas after exploring for the 21+ days. I am living in a whole and completed body, mind, and spirit.


“This journey for me was far more than a “program.” It is a lifestyle. For me, Shift 21 was easy to dive into and cultivate as it is laid out methodically for each step. While I was maneuvering through, it offered an abundance of support, easy planned meals, one-on-one encouraging conversations, a breakthrough where I didn’t know I needed a break through, Jen’s recordings full of convictions, challenges, fun, meditation, did I mention support, and so much more.


“As Jen would say, ‘It is not about the destination, it’s about the journey.’ I choose to fluidly and gracefully continue to be in the experiment of life while trusting the process and will continue to journey through my days with Shift 21 knowledge as the key to my home.


“With sincere gratitude, thank you Jen for sharing your zone of genius. I am forever changed for knowing you.”

– Mandy

If these clients can get to this point, so can you! The next step is to tack ACTION – scary right? I feel you! I’ve been there!

My new SHIFT Program will launch during the four weeks between Thanksgiving and Christmas, so stay tuned. You don’t want to miss it!

If you’re ready to take action and want more information now, put your name here (in the comments below), and I’ll let you know when the wait is over so you can take ACTION!


When Was the Last Time You Had a Miracle Morning?

Have you ever had a miracle morning? When was your last miracle morning?

The reality is that very few of us have ever had a miracle morning, let alone multiple miracle mornings. I was the same way until I was introduced to The Miracle Morning: The Not So Obvious Secret Guaranteed to Transform Your Life (Before 8AM) by Hal Elrod.

I absolutely love this book.

Be Curious

Before I go any further, I have to let you know that when I coach people, I don’t coach on right or wrong. In my eyes and through my experiences, pretending to be right and pointing a finger at someone or something to be wrong is completely out of whack!

Instead, I see being curious between right or wrong. Naming yourself or another person right or wrong would be judgmental. This week, I want you to be curious.

What would it be like to respond to another person’s point of view rather than reacting? Maybe, you’d see another point of view, a possibility, or an opportunity. That’s what being curious is all about.

From Struggling Morning to Miracle Morning

Now that you’re curious, I want to get back to Hal Elrod’s first book, Miracle Morning. I’ll admit, when I first heard about this book, I was skeptical about getting everything done before 8am, which is actually in the title! Despite being skeptical, I was also curious, so I dove in with an open minded. And was I surprised!

What is it about the morning that makes us want to hit the snooze button, crawl out of bed, feel victimized by our everyday lives, and feel bloated from the food we ingest, not getting enough sleep, and worrying about money? Our stress levels are just sky high!

If you’ve worked with me before, then you already know that I’m a huge believer in ritual and structure to sustain a healthy lifestyle. Before I started to practice living a Simple Clean and Whole lifestyle, I woke up most mornings feeling tired, sluggish, bloated, congested worried, and really at a loss of purpose. Once I started to get going in the morning, those feelings would subside, but they didn’t disappear. They were definitely on the back burner.

What happens to most human beings is that we get so comfortable in the lives we’re living that we start to truly live below the midline. Once we’re living below the midline, we become anchored in soul sucking habits and patterns.

The Miracle Morning provides a tool to get you uncomfortable in a different routine so you can eventually move to a place of comfort that is beneficial to your overall health and well being. It’s not a Bible, it’s just a way for you to shake things up a bit. It’s a way to move out of a place of comfort that might be keeping you stuck in a state of possibilities and opportunities without actually seizing any of them!

A Client’s Story

I have a male, very successful client who took the same train to work every morning. He walked the same path on his way to work, stopped at the same vendor on the street for coffee, ordered from the same diner for breakfast, and continued his day in that pattern. After a while of this very midday, run of the mill day, he was tired, bored, unmotivated, cranky, and basically, walking through life asleep.

Even though he was compensated with money from his amazing career, he lacked the self-motivation of diving into his own passion and pursuing what makes him tick. Instead, living on that midline in life actually made his life very mediocre—even with all the money.

Eventually, he gained weight, had issues with going out for extra drinks, and wasn’t moving enough. And then, his relationships began to fade. He wasn’t living a Simple Clean and Whole lifestyle. And living Simple Clean and Whole isn’t just about food. It’s about what vice you use to distract yourself from the truth, just as my client was doing.

I introduced him to Miracle Morning. He made a 21-day commitment to take 80% of what resonated him most in the book and put himself to the test. One year later, he takes a different route to work every day. He stops at different vendors along the way, walks a bit at lunchtime, and goes to the gym before work.

This is a person who was a man of ritual. He was much too comfortable with his routine, and as a result, it anchored him below the midline in life. Eventually, he felt really stuck. This is exactly what can happen to all of us! I honor my client for his ability to be curious without judgment and to take another view.

Find Your Miracle Morning

Miracle Morning is filled with useful information, but you don’t have to take everything from the book and try to apply it to your own life. I believe in 80-20, which means you should open 80% of yourself up to being curious and keep 20% of the side of you that questions things. You need the 20% to learn from because being imperfect, making mistakes, and running into obstacles is where we find the best information.

Remember, there are so many ways to shift an old pattern into an entirely new habit!

Here are some of the points that I took from Miracle Morning:

  • I’m living more in my passion.
  • I lowered my stress levels.
  • I wake up with purpose.
  • I have more energy.
  • I have a desire to take care of myself.
  • I have increased accountability.

Whether you consider yourself or label yourself a “morning person,” this book is a great read. In fact, think about losing that label a bit and allowing some room to shift out of an old habit. Who knows? You might wake up to a whole new miracle morning!

Can You Really Cleanse & EAT Fat Too….?

Could there be a healthy fat?

Oh yes there can…

It’s called Ghee….

It looks like butter, it’s made with butter, it kind of smells like butter, so how healthy can ghee really be?

Ghee traditionally used in Indian cooking and is commonly referred as clarified or drawn butter. One tablespoon of ghee is equal to 4 tablespoons of butter.

“Ghee is made from a natural source which is butter, and because of the way it’s prepared, the lactose and milk protein content is so minimal…making it better tolerated by those with dairy sensitivities”… -Ari Patel

I absolutely LOVE ghee’s benefits…

  • Ghee possesses butyric acid, which actually decrease inflammation in parts of the body, particularly your gut and aids in nutrient absorption
  • High in healthy Omega 3 oil which can help decrease your levels of unhealthy cholesterol.
  • Ghee is easily digestible for this with dairy intolerance concerns…what more can I say!

I have been experimenting with ghee for the last year, and have found many recipes that include its deliciousness!!! My favorite to put a teaspoon in my morning oatmeal….OMG!!!!

I have included many recipes with Ghee in my Deep Dive Winter Cleanse. Ghee is the perfect accessory for that comfort and warmth we all crave in the winter season….kind of like a warm cozy blanket! A little healthy fat always curbs my sugar cravings!

You can find grass-fed ghee at your local food store, and to boot it does not have to be refrigerated, since there is no dairy, and essentially is a healthy fat.

Please remember Ghee is an addition to a Simple Clean and Whole healthy lifestyle since it is a fat…everything in balance & moderation!!!

Delicious Warming Oatmeal with Ghee
Prep time
Cook time
Total time
  • 1 tablespoon ghee
  • 2-3 cups of water
  • 1 pinch of sea salt
  • ¼ cup raisins
  • ⅔ cup rolled oats
  • 1 tsp cardamom
  • pinch of cinnamon
  • pinch of nutmeg
  1. In a medium saucepan, melt the ghee.
  2. Add the oats, cardamom, cinnamon, nutmeg, and salt.
  3. Allow the ghee to coat the oats and spices.
  4. Add your water & bring to a boil, reduce heat to med-low.
  5. Add raisins.
  6. Cover and let cook until desired texture.
  7. Sprinkle with sunflower seeds
adapted from

Come experience cooking with ghee in a safe & effective way on the Simple Clean and Whole Winter Deep Dive Cleanse! The Pre-Cleanse starts this Sunday, February 1st 2015.