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!


What IS in between a Thought and Goal?

Are you matching fast food to the likes of your life?

Indigestion, negative internal dialogue, inflammation,excuses, complaining, instant gratification, filling the void, moving quickly, bloat, looking for the destination, contorting, fixing, all for what end result?

No wonder why there are movies out like the documentary Fat Sick and Nearly Dead.

How about wonderment, curiosity, experiencing, exploring? Where has that all gone?

When was the last time you stepped out of your comfort zone?

Maybe as simple as taking a different route to work, trying a new breakfast, sleeping late on a Sunday, taking yourself to lunch, trying a new workout, listening deeply to what your partner or children really have to say, or just smelling the clean fall air?

Our mindset has turned into getting all the little tasks done to fill a big end goal. I call this the mindset of Autopilot!!!

We are here for one reason and one reason only which is to go through the process of life with awareness, which means giving yourself the permission and choice to live your best life!

With all this said, all my readers know that my method of coaching in nutritional and emotional wellness comes from fascinating training and intuitively from my own life experiences.

Since my move I have been coaching clients remotely, so grateful for technology as it allows for a deep personal working connection. For the past 2 months I have also been immersing myself in Debbie Ford’s coaching method. It’s rocking my nutritional and emotional world. It actually has given me an even deeper profound appreciation that DIETS don’t work and that it is our own personal stories we create that hold us back, and keep us stuck! ugh!

What works is a Shift in your lifestyle. A shift in Nutrition, Physical body, Relationships, Career, and Spirituality.

Think of these areas as intertwined relationships, they have to have some type of respect for one another to create a life of Self Worth…..

Stick with me here….there is no finish line when it comes to life! It’s all in the Process….the decisions and choices we make that are either of service or disservice to our well being…..

What is in between a Thought and Goal?

Yup…it’s the process! Let’s get off autopilot and start driving our own decisions….

Take is slow, before moving with gusto on autopilot……

Ask yourself: What satiates me and or starves me when it pertains to my lifestyle choices of Nutrition, Relationships, Physical Body, Spirituality and Career…?

Watch for the road bumps, just make sure they gently knock you around instead of throwing you too far from your center.

So this brings me to the present season, Fall….now that the leaves are changing and ready to fall, I invite you to think about how YOU would like to Shift your lifestyle needs.

Fall is a time of letting go, shedding, change, and transition. Once it is over and winter moves in, all things start to hibernate and freeze.

Fall is the time to make a shift otherwise the extra baggage you did not shed in the fall will freeze in the winter months and show up for you in the Spring as we THAW out.

Therefore, if every Monday is diet day, and the excuses keep piling high…..Spring will only thaw out to the same excuses keeping you with a weighted down heavy backpack full of some crappy baggage!

Being mindful and aware is the process of Shift 21.

Lots of experiencing, exploring, and wondering when it comes to choosing what satiates you nutritionally and emotionally.

Shift 21 is 3 week online Simple Clean and Whole Nutrition and lifestyle program that has proven to be efficient and effective that you can use as a pillar to your overall Nutritional lifestyle.

I was worried that I wouldn’t follow through again, but once I saw the Week One plan, I was so happily surprised. The “build your own” meals was the perfect plan for me. I really impressed myself at how well I did and how after a few days, my sugar cravings were gone and I really didn’t feel deprived.

– Shift21 Member

Oh and by the way….

I am really excited to announce the Truth Program online led by ME! This program will be the deep emotional sibling to Shift 21.

Experience the profound effect your choices have on your overall Lifestyle…..This is a game changer!!!!

If you are interested and feeling ready please put yourself on the Truth list to be notified when the masterpiece is ready!!!