How to Move Past Your Fear of Being Vulnerable

Do you have a fear of being less than? Do you operate with an all or nothing mentality? The common denominator for most people in these situations is a fear of being vulnerable.

In other words, you’re afraid to make mistakes or show anyone (including yourself) that you’re less than perfect. You’re stuck on one side of the bridge between feeling limited or limitless.

Hanging out on the Limited to Limitless Bridge

The way you do one thing in life is usually how you do most things in your life. If you’re an all or nothing person, you’re either limited or limitless. Fear of being less than prevents us from crossing the bridge from limited to limitless.

For those of us with all or nothing mentalities who live on the limited mindset side of the bridge, once we cross to the limitless side, fear often pulls us back to the limited side once again.

What if we took some time to hang out on that bridge rather than jumping all the way from the extremes of living the limited mindset vs. limitless mindset?

What would it feel like to be uncomfortable on that bridge, somewhere in the middle, where there is no definite?

What would it feel like to be vulnerable?

We all need to become comfortable with vulnerability before we can take a step to move forward.

Pulling up the Shade and Taking off the Vulnerability Mask

When we have a fear of being vulnerable, we often hide behind masks so others can’t see our imperfections.

You can’t make positive transformations until you recognize and remove your mask. However, taking off your mask is something that has to be done slowly. You have to take it off little by little or you’ll end up pulling it right back on again as soon as you feel too uncomfortable.

The key is to hang out in the middle of your limited to limitless bridge where you’ll feel uncomfortable but not so out of place that you need to go back to your mask and your old habits. I coach my clients to use certain exercises so they can embrace vulnerability at the middle of the bridge rather than fearing it.

Imagine you have a remote control for a shade on yourself. Every day, press the up button and lift that shade a little bit. Track the incidents when you feel vulnerable. When you feel weighted down by emotions, it’s ok, take a breath….slowly lift up the shade, eventually you will find your place or shall I say balance. Most important is to recognize that this is a practice, just like eating well.  You will begin to feel more truthful. It’s a tough job to wear a mask everyday.  Imagine what it would be like to walk your talk….your real talk?  The negative physical effects that you were experiencing from your fear of being vulnerable will begin to improve.

Making a SHIFT

We all struggle with a fear of being vulnerable, but if that fear is doing harm to you emotionally or physically, then you need to make a shift so you can find you. Don’t let distractions get in the way and don’t allow your all or nothing way of thinking to become a label that defines you to yourself or to others.

You can make the SHIFT that you need to so you can get unstuck on the limited to limitless bridge and begin to move forward and embrace the balanced and happy life that you deserve!

Are you ready to make a SHIFT? SHIFT 21 is a 3-week transformational food and lifestyle program that will help you bridge the gap between where you are and where you want to be. Follow the link to learn more!

How to Get Unstuck from Your Labels

As a follow up to my last post about the 3 ways labels keep you stuck in life and the profound lesson my English Bulldog, Bubba, taught me about taking our labels off, I want to share some steps you can take to shed your own labels.

First, I want to remind you that labels are forced on us by other people, our environment, and our histories. Remember Bubba’s story? He doesn’t know what his labels are, so they don’t matter to him. He has no idea that he’s been labeled as a fat, lazy, tired, and slow dog. And guess what? Not knowing or caring what the labels are that society has given to him means Bubba can do something that we can’t. He can be who he really is.

That’s the lesson that Bubba taught me as I struggled to force him to break free of the labels he cares nothing about. When you can take your labels off and practice being naked in who you really are, that’s the place where life happens.

Bubba’s label is not what people think—that he’s not the sharpest knife in the drawer. He’s actually the sharpest for me, and that’s what he taught me. Humans push ourselves to the edge, and when we push ourselves to the edge, our bodies break down. Why? Because we’re not using our innate abilities to listen to the signs that our bodies are telling us.

This is something Bubba is very in tune with in his own body. When he wants to take a rest during our walks, he does. He doesn’t worry about the fat, tired, and lazy labels. He listens to his body. How often do you do the same?

Question Your Labels

While it would be nice if we could all think like Bubba and completely ignore the labels we’ve been given and that we give ourselves, I know it’s not easy. Instead, get unstuck from your labels by starting to ask yourself questions. The goal is to put those labels into question and train yourself to understand that’s all they are—labels. With practice, you can control how they affect you.

Think of it this way. When we sit down for dinner, most of us eat fast. What happens when you eat fast? The food you’re ingesting is actually not digesting because you’re keeping up with life and all of the to-dos rather than keeping up with what feels good in the present moment.

What if you actually decided to listen to what your body really wants and needs instead of using the distractions of other people’s expectations of you or the expectations that you put on yourself? What if you erased those expectations? What would be left?

Do you have the ability to practice a life where you actually take your labels off and begin to practice naked in who you really are? That’s the place where life happens!

Learn from Bubba

Think about the labels that you put on yourself that keep you stuck in life. What labels and expectations do others put on you that you feel you need to live up to?

Learn from Bubba just like I did. You don’t need to let those labels define you. To truly be happy, you need to get in tune with your body, listen to it, and live the life you want, not the life labels tell you that you should be living.

3 Ways Labels Keep You Stuck in Life

3 Ways Labels Keep You Stuck in Life

Society gives us labels, and those labels can hold you back. They can keep you from living your own truth, and they can keep you from being healthy and happy. Even our pets have labels!

Meet Bubba and His Labels

While I’ve been transitioning from a full-time mother to an empty-nester, I decided I needed a third man in my life. Enter Bubba. Some of you have been following me on Facebook and Instagram and have already met Bubba. You can see his beautiful face in the nearby picture. Pretty cute, huh?

I’m not just a doting mamma to Bubba. I’m also his student. I want to share a profound lesson that I’ve learned from this funny-looking 45 pound prince of mine.

For years, I’ve been sharing with my followers the benefits of living in the present and not pushing too far into the future or even looking over your shoulder into the past. After my transition into becoming an empty-nester and moving out of the comfort of the home where I raised my children, I can honestly share that I’m not so sure I was walking that talk of living in the present as truthfully as I am in the progress or practice of being in the present.

This is where Bubba comes in.

Bubba is an English Bulldog, and English Bulldogs come with a long list of labels like lazy, fat, out of shape, always tired, slow, and kind of ugly. People tell me, “Oh, he’s so cute, he’s ugly!” And the list goes on – short lifespan, really heavy breather, a snorer, and fast eater. People even say English Bulldogs aren’t the sharpest knife in the drawer. Poor Bubba has a lot of labels!

Stop and Think of Your Labels

I want to hit the pause button on my Bubba story and ask you to think about what your labels are. What labels have you put on yourself or have others put on you in your life? Keep that in the forefront of your mind, because I’m going to come back to it later in this article.

Now, back to Bubba’s story…

Putting Bubba’s Labels to the Test

I was aware of Bubba’s labels, and I felt it was my job to bust this myth about bulldogs. Bubba became part of the Meister family, which is a very active family. Bubba’s “labels” just wouldn’t do.

Step one in my plan to bust the bulldog myth: walking. Here I have Bubba, this funny-faced dog, and I decide that I want him to be part of this family that is always on the move. We move fast, exercise, and take care of ourselves. Part of taking care of myself is taking walks. I’m known to walk really fast, so here I get Bubba and put this noose around his neck. I think this dog is going to walk next to me and follow me because I don’t want him to have this crazy label of being lazy, fat, or out of shape.

I figured, he’s young. I can get him to do what I want. He has this noose around his neck and I start walking down the block. And what do you think happens to Bubba? He braces himself with all four feet and pulls back. He refuses to walk. Now, no one had told me that bulldogs have another label – stubborn.

I’m coaxing him, “Come on, Bubba. Let’s go.” He’s pulling one way. I’m pulling the other way, and I think to myself, “This dog is not doing what I want!” I give in and say, “Okay, this is done. We’ll try tomorrow because we’re going to practice this, Bubba.”

The next day arrives and I put a noose around Bubba’s neck again. I pull him as hard as I can, and he pulls back as hard as he can. He wins again.

3 Ways Labels Keep You Stuck in Life

Bubba taught me some important lessons from our “walks” that I want to share with you. Bubba isn’t aware of the labels human beings have put on him. Labels are irrelevant to him and his behavior proves that. As humans, we are aware of the labels society puts on us and they matter to us. But those labels are holding you back. Here are three ways labels are negatively affecting you:

1. Expectations

I learned that Bubba has the ability to do anything when he’s not pushed. I was putting my pressure, the way I think, and my expectations of how I thought Bubba should behave on him. He has no idea that there are labels on him that he should want to break. He’s content.

Labels come with expectations. One cannot live without the other. Whether the labels were created by you or by others and whether the expectations are yours or other people’s, they’re holding you back. Imagine what you could accomplish if you broke free of those labels and the expectations that come with them.

2. Resistance

I was pulling and pulling Bubba and he was resisting against what I wanted him to do. Slowly, I was able to get Bubba as a practice to move with me, but what Bubba taught me is that he has his own way. He’ll walk, but he walks slowly. He’ll walk, and when he sees friends, he’ll stop to say, “Hello.” He’ll walk, and when he breathes too heavily, he’ll take a breath – a long, deep breath.

Our natural reaction to labels and the expectations that come with them is to resist because we feel like we’re being pushed. Like Bubba, if we’re not pushed, we can do anything. Until you can break free of labels, you’ll constantly be resisting and you’ll be stuck in life.

3. Living Others’ Stories

Every one of us is born with a clean slate, but in time, we take on the habits and patterns from our families, from our jobs, our spouses, children, and the outside world. We begin to live other people’s stories based on the labels that we put on ourselves and that others put on us throughout our lives. We’re never that clean slate again.

We’re not living our own stories because our truth is there and our brilliance is underneath all of the labels we’ve collected over the years. We’re stuck and our own selves can’t come out. Until you shed your labels and stop living others’ stories, you’ll experience negatives effects on your physical and emotional wellbeing.

Your Lesson and Next Steps

Things didn’t work out exactly how I thought they would with Bubba, but he taught me something profound in my life. When you can actually take your labels off and begin to practice being naked in who you really are, that’s the place where life happens.

Stay tuned for my next blog post where I’ll teach you how to get unstuck from the labels once and for all!

Shiftin’ from Spring into Summer

Happy Spring!

I am writing first and foremost to say THANK YOU to my SHIFT 21 Participants who just completed their 21 Day Program!

Here are some of the things the SHIFTERs are sharing…

It really help me to get back to where I wanted to be and continue. Thank You!

I loved the daily emails! And I also loved that some included recipes, some with product information, and some with inspiration.

The simple step-by-step made it impossible to get wrong, and also made it clear how easy it really is to eat this way.

It’s not too late to get in on the SHIFTIN’ action.

In fact, this program is available on my website here all the time! Yes, that’s right – you can purchase this self-guided program and will have the materials delivered to your inbox! You will also get access to the private SHIFT 21 Facebook page for questions, support and lots of love! (I so enjoy connecting with my SHIFTER’s there!)

I have met so many new people in the past few weeks and am in 7th Heaven with the way we are learning from each other! I can’t thank you all enough for your passion and support for Simple Clean and Whole. You truly teach me so much while I am guiding you on this path. It is a two-way street!

Simple Clean and Whole keeps expanding… so many new cities and states (and countries!) are now represented since we can connect online. I am filled to the brim.

In the spirit of newness and expansion, I am expanding this all-new SHIFT program to a total of 6 weeks (think Mastery); The Why & How of Emotional Cleansing along with Physical.

The 6-Week Program will simply be called “SHIFT.” It will be mastery level online version of my past in person SHIFT program. It is based on my private coaching techniques, but written from the space within me that reaches out to ALL… as a simple, doable, self-paced program no matter where you live.

SHIFT 21 (available here) was all about nutrition while SHIFT embody and dive deeper into the juicy stuff… emotional wellness. (It’s all so connected, and three weeks just isn’t enough time to get to it all!)

For those who are interested in the mastery SHIFT program, watch our Facebook page, this blog and your inbox for an announcement in September.

Click here to see what SHIFT 21 is all about and jump in today if you want to experience the same amazing results as the current group. I’ll meet you in our private Facebook page later!

With anticipation of even more SHIFTS,


My sugar addiction: The Whole Story + How I Shifted

How do you sustain a healthy lifestyle after doing a 10-day cleanse?

I am asked that question often. If it were up to me and I had all the time in the world, I would personally guide you all through a whole year of living a Simple Clean and Whole lifestyle.

Sounds like a fun idea, right? A whole year together? But realistically, how can I do a program that is manageable and realistic for both of us… setting you up for a whole year of success? I got to thinking…

I have had over 200 clients go through my 60-Day Shift program, diving deeper than simple cleansing and learning what it is like to live with more…

  • Energy
  • Clarity
  • Weight loss
  • Mindfulness
  • Awareness

Well, studies show that someone who commits to something for 21 consecutive days will far more likely to continue the habit after that date. While I don’t believe in the myth of quick fixes and am all about a holistic lifestyle approach, 21 days is definitely enough to witness yourself feeling better, sleeping better, waking naturally and not suffering from blood sugar crashes and mood swings, and MANY more benefits.

What I know for sure is that after 21 days of simple clean and whole living, you will feel more alert, have more energy, and definitely feel more productive.

This I know for sure. How? I have seen it over and over again with my private clients and past 60-day SHIFTers…. And have experienced this myself! That’s right. Jen hasn’t always lived Simple Clean and Whole! I had to create this lifestyle after learning the hard way.

Fifteen years ago I finally stopped a deadly addiction to SUGAR!  

Yup…I did! I chewed more double bubble, bazooka, freshen up, hubba bubba then you could imagine. Yum!  I remember putting one piece in my mouth after another. You can only imagine the thick sugar film I had on my teeth and tongue. (Not so yum.) The sugar actually made me so thirsty. And, If it was not sugary gum, it was gummy bears, swedish fish, or licorice!

After a 31 years of a high sugar diet, I had developed a pure addiction. My cravings always came after lunch and dinner… and you bet I fulfilled them.

And I will tell you: it wreaked havoc on my mind, body, and soul.

I developed a condition called Candidiasis, which is basically Yeast throughout my gut!  The yeast then caused some of these horrible symptoms:

  • Loss of clarity
  • Fogginess
  • Lots of highs and lows
  • Cravings
  • Bloat, gas…oh I won’t bore you!
  • Constipation
  • Acid Reflux
  • Weight Gain

Candida breaks down the wall of the intestine and penetrates the bloodstream, releasing toxic byproducts into your body and causing leaky gut. And guess what? It’s not just sugar – too much of anything can cause these horrible symptoms… carbohydrates, GMO’s, alcohol, gluten!

Sounds fun right!? No?

I began fervently researching what could be causing these symptoms.  How could it have been my diet? Well it was…thank god!

I was lucky to have found a 21-day challenge to cut sugar out of my diet… which now I call “lifestyle.”

Holy Shit! (Excuse my language but this was that huge…)

After 21 days, I never felt better in my life. 

I regained mental clarity (which was a big one), stabled my blood sugar levels, the bloat was gone, and my entire being felt back to it’s natural state. (I actually did not even know what my natural state was before this because it was hijacked by SUGAR!)

I am now going back to my roots from 15 years ago – when my journey to Simple Clean and Whole first began – and offering you an opportunity take 21 days to heal yourself as well. Or, like I did – just get the healing started and begin to experience your (incredible) natural state of being!

SHIFT 21 is a new, abridged version of the 60-day Shift program.   

So, those of you who need a reset, want to extend your cleansing experience, or just want to jumpstart Spring with some good ’ole eating and lifestyle patterns… This is for you!

This program is truly for everyone. Come as you are.

This is the EASIEST program I have written thus far.

Think: Understandable, Relatable, Workable and Doable!!!!

Fear no more! No fussy recipes with tons of ingredients and prep time – instead, simple how-to charts (with pictures!) and my guidance every single day.

Sound like a challenge you are up for? Then join me! I know that this 21 days can be as transformational for you as mine were for me all those years ago. No more excuses… it’s time to get clear, energetic, and feelin’ great… just in time for spring. Still on the fence?

Pretty awesome, right? Still need a little incentive??

Get the scoop on Shift21 and join us:

shift-21-imin xo Jen

Eat Your Way to an Awesome Spring!

As the Winter comes to a close, (can I get an AMEN?!) it’s time to think about eating lighter, easily digestible foods! Foods that stabilize our blood sugar & release the stored fat cells from our heavy, cold winter.

While I like to change it up with the seasons in how I shop, cook, and eat, I never go on a “diet.” Eating clean really IS a lifestyle, not a diet! I encourage you to join me this spring and shift from a diet mentality to a simple, clean and whole lifestyle!

Here are some easy tips free your body from winter hibernation and move into a lightweight (and totally awesome) spring!

1. Lean in to Protein

Eating a serving of lean protein such as turkey, chicken, eggs or grass fed beef helps build healthy muscle while reduces your chances of storing FAT.

The reason it reduces fat is that protein stabilizes blood sugar. So, say good bye to those moody ups and downs & start leaning in with some lean protein!

2. Say Yes to Healthy Fat

Did you know that monounsaturated fats prevent fat pockets from forming while they rev up your blood flow? Well, they do! Start adding nuts, olive oil, avocado & my favorite… coconut oil.

Throw out the pam or oil aerosol sprays in exchange for a teaspoon of coconut oil while cooking eggs, roasting veggies, or sautéing your favorite grain.

3. Say No to the “C” in CRAP!

Crappy Carbohydrates. Yup: White Bread, White Pasta, Pretzels, Dinner Rolls, Sandwich Bread… ugh! Do you have bloat? Well, if you are eating processed carbs, it will stick around because they convert into fat, which causes the BLOAT.

Turn your spring into a healthy carbohydrate bonanza! Brown Rice, Quinoa, Millet, & Sweet Potatoes. All you need is a serving size: Just the size of your fist, its that easy! You truly don’t need more than that per day.

4. Sunshine Through Citrus

You know how sometimes you just feel like there is no circulation in your system? I definitely do! Sluggish, tired, bored & a lack of movement. That feeling is a reality: the more we choose to put preservatives in our body, the quicker the body will talk back to you with some of those shitty things to say.

Add some grapefruits, oranges, lemons and limes to your water, smoothies, and salads. Studies show that citrus fruits boost circulation which helps with fat storage… A little sunshine goes a long way!

Want more tips like these?

… IT’S COMING! I am working on creating a new program for spring called SHIFT 21!

Whaaaaatttt is this?

Well, I asked and you responded! My past Shifters want a longer “reset” than a cleanse. My past cleansers want a longer cleanse than just 10 days. And my new clients want to see what it would be like to spend 21 days together. This is how SHIFT 21 was born! This program is the perfect amount of time because it is a shorter commitment than the 6-Week traditional SHIFT program, while being longer and more in-depth than the typical seasonal cleanses. Plus, by popular demand, its all ONLINE, meaning you can participate from anywhere! It’s truly for EVERYONE! Did I mention that it takes 21 days to change a habit?

It’s coming!!! Watch for details soon!


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.