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Have you ever felt like you just couldn’t get something done?

Like no matter what you tried, you just couldn’t stick with it, and you just couldn’t reach your goal?

Do you feel like there is something more for you… some greater purpose and happiness that you just can’t find?

I have been there.

I am here to help hold you accountable to your MIND & BODY – they are connected, ya know. You can’t just work on one…

I look forward to hearing from you and I hope you enjoy your time here.

Xo, Jessica

Fix your Mind

The way it thinks, reacts & operates.

Self-esteem, development & healing, goal setting, messages of positivity, personal development & book reviews.

Fix your Body

The way it works, feels & functions.

Healthy, full-flavor 71.4%* recipes, 21 day fix, Paleo & Whole30 recipes, and most importantly your connection of body and mind.

Accountability

Stay accountable to Mind & Body.

1:1 coaching & accountability group opportunities, benefits of connection & success stories and a focus on the here & now.

Recently on the Blog!

  • Fear: keeping us from what we REALLY want

    Fear: keeping us from what we REALLY want

    I recently attended a conference call about FEAR.

    FEAR

    It’s such a negative word. Unfortunately though, it has such a presence in most of our lives.

    We fear so many things. Things we can control, and worse, things we cannot.

    Take a minute to yourself, and think of something you fear. I want you to use this as an example as you go through the rest of this reading.

    I’ll use my greatest fear as an example: FEAR of Failure [it haunts me like a plague].

    There is a HUGE difference for most people between what they really (like REALLY) want and what they are actually doing. That rings totally true for me.

    If you think of your fear, can you think of something in your life in which fear is keeping you, maybe even holding you hostage from? I can.

    3 years ago (to the day!), I walked across a commencement stage earning my Master of Arts in Mental Health Counseling. It was phenomenal. However, one challenge… I didn’t know if I wanted to be a therapist anymore… Fast-forward to over a year ago, I decided a great way to use those skills and fuel my passion could be becoming a Life Coach. I took courses to become a Board Certified Coach. I earned enough credits to sit for the certification examination. End of story.

    Yeah… that end of story was not a typo. That’s where that ended. You know why?

     

    FEAR.

     

    OMGosh, I fear failing so badly that I froze. Geesh. I spent a couple thousand dollars (that I don’t just have laying around by the way) on courses just to ditch obtaining what the courses were for. I know. It’s ridiculous, right? Well… is it that ridiculous? I’d actually venture to say its quite common. We do that kind of thing to ourselves all the time. Are you with me?

     We get super pumped and fired up about something, we dive in, we fiercely and confidently navigate the waters and then… BAM! We let a little water in our nose allow us to feel like we’re drowning. Exit stage (or pool steps) right.

    Then, we deal with time. Time can seem to move so slowly at times, like when you’re at work waiting for clock out time. But if you look back on pretty much anything in your life, doesn’t it seem like yesterday?

    Graduating with my Master’s degree seems like it was literally just yesterday, but at the same time, I CANNOT BELIEVE the reality is that it has been three years. What have I even done with my life in three years?

    Truly, I have done a lot in 3 years… I still can’t help but think I have cheated myself of 3 years (1,095 days!) without taking risks I need to REALLY fulfill my divine, deep purpose. Why am I here – on this Earth – what am I MEANT to do?

    Why haven’t I chosen to be ALL IN and LIVE BY my true, undeniable, unfaltering PURPOSE?

     

    FEAR.

     

    Take a minute to look away from my story and my path, and think about yours. You might feel sad. You might get emotional. I am sorry if you cry. However, its real and really deep stuff! It is normal to feel emotion. Allow yourself to feel it for a few moments, and then come back to this reading… we are almost done.


    I want to give you an example from my recent life that you may or may not resonate with – either way; I hope it serves some insight.

    Because I KNOW I want to inspire people; I KNOW I want to help people; I KNOW I want to change lives and even the world; I recently made a career decision I thought would help serve that purpose.

    This story begins with what isn’t the beginning… I was on a team call with other Beachbody Coaches and my “up line Coach” 2 weeks ago. The topic was, believe it or not, FEAR! One of the things she asked us to think about is, what is your WHY, like your unshakeable WHY for doing this – Beachbody Coaching. The purpose in her context was to allow that WHY to keep you from allowing FEAR to break you down. Very great message she gave us that night.

    The super ironic thing about this message for me though, was the epiphany I had. I say epiphany, but if I am being honest with you and with myself, it really wasn’t THAT much of a surprise to me.

    Taking a couple steps back… in February 2016, I decided to become a Beachbody Coach. Ever heard of Beachbody? Yes. It is one of those pyramid things… direct sales/multi-level marketing. When I joined, the purpose I recited to my fiancé was “I just need to get back into a community of women – I need to be empowered and provide empowerment. I need to get back into the realm of inspiration”. This is what I formed as my WHY my up line Coach was referencing.

    Back to that call on fear… my not so surprising epiphany… hah. I have to laugh because sometimes that’s the only thing that keeps us from crying, right?

    FEAR.

    God forsaking FEAR. FEAR is truly WHY I joined Beachbody. I FEARED so badly starting my own business, and putting myself out there, developing my identity and branding as a Life Coach – I feared no one would want to listen to me, or that no one would be impacted by me, or that I wouldn’t help anyone, or WORSE, that I might make something worse for another because well, I might totally, flat out fall on my face FAIL at Coaching. The answer was to abandon my desire and passion of becoming a Life Coach, and substitute that with joining a pyramid-style business model. Why? For me, working in something in which I had nothing to lose was FAR LESS intimidating.

    Have you ever done something thinking it was with good intention but realized that in reality, you did it because you let FEAR keep you from doing what you really, REALLY want? I am as guilty as you.

    The Coach I mentioned said something else that night during our call on fear that was super impactful. She talked about a quote by Jim Carrey, “you can fail at what you don’t want, so why not take a chance on something you love?”

    I shall put my own spin on the same message.

    “You can fail at anything.

    Why not take a risk at something you REALLY want

    rather than on something you really don’t.”

     

    Yeah. That.

    This does NOT just go with jobs, folks. This goes with anything in our lives. Relationships, parenting, friendships, sports, fitness goals, anything!

    Yes, failure is a real thing. HUGE DISCLAIMER on that though y’all. Who defines failure?

    Webster defines failure as lack of success. I URGE YOU to reconsider what success means – when you do, you can redefine failure.

    My example:

    Success = taking risks that allow myself to feel worthy of doing the things I love and am passionate about, no matter the result.

    Therefore…

    Failure = NOT taking those risks

    Perspective shift, anyone?

    Don’t let FEAR keep you from asking the universe for what you really want. You CAN ask for it. You must ask for it. ASK FOR IT.

  • Relationships – love and respect

    Relationships – love and respect

    Relationships are special

    I am incredibly blessed with mine.

    My hunny and I recently went out of town Easter weekend – from Bradenton area where we live down South to Boca Raton. My plans for us were to have a Friday night alone to do whatever we pleased, then spend Saturday at my Dad’s for my brother’s at-home wedding that started at 5p. Sunday was the travel-home day. We have the best relationship and I was so excited to spend time with him.

    On the 3 1/2 hour drive down, hunny mentioned desperately needing a new laptop – he has been doing complex web designing amongst other things on the side, outside of his 50-60 hour a week full-time “real” job, bringing in more money to support our home, and really does need a updated machine.

    He also mentioned having researched buying one and found a discount for one a guy was currently selling just South of where we were going to be staying and was interested in trying to make the purchase. Before our trip, I mentioned the possibility of hanging at the nearby casinos – hunny was agreeable, and even said “well I guess I know where were gonna be!” As far as I was concerned, that is the plan and I was excited for date night. Relationships with no itinerary are great if you ask me, but I was happy to have something in mind he was already digging!

    We arrived at the hotel around 7:30p, both hungry and ready to be outta the vehicle. I immediately broke out my make up bag, my array of outfit choices and started getting ready. I recently lost almost 10 pounds and couldn’t wait to show it off to him. I wanted to look good for my man. Its great for relationships to go outside of your normal dating “territory”, and no matter what we did, I was happy to be with him in a location other than home field.

    I did my make up, my hair and put on a sexy black dress – and he immediately looked in my direction, seemingly perturbed, wearing his already traveled in under armor shirt and jeans… “you over there dressed for prom and I am in a gym shirt… I didn’t bring clothes for that… why didn’t you tell me… and are we going to go meet this guy for this laptop or what?!”

    Ugh – insert sinking belly feeling and a moment or two of the “he doesn’t love me, he doesn’t want to be with me’s” – dramatic, I KNOW! But I immediately felt unloved and shot down.

    I retorted quickly and with nothing short of an attitude with my thoughts of the laptop being the last thing I wanted to do and how I didn’t think I had to tell him we were going to spend a night on the town because DUH, he loves me and he should KNOW. Again, insert sinking, overly dramatic, he doesn’t love me belly feeling (i.e. the mind-body connection).

    He retorted just as quick, and in that moment all I hear was babbling… about how he needs the laptop, and he told me the guy was selling it, and we are only here this weekend, and he might only be available tonight, and why didn’t I tell him to bring clothes to go out?!

    I crawled into my he doesn’t love me or want to spend time with me, dramatic, female shell. He got offended, but in retrospect he did a fairly decent job at hiding how pissed off I believe he was.

    Do you see what happened here?

    He felt disrespected.

    I felt unloved.

    It doesn’t get any more complicated, or uncomplicated, than that.

    He has been working his ass off… 50+ hours day job, working through the night getting slim to no sleep on his “side” job, bringing in money and the potential of more in the future so he can continue to go above and beyond in supporting his family – me included, obvi. Getting the laptop wasn’t a social event for him. It wasn’t a “fun” plan. And it wasn’t a cheap one either… it was a NEED.

    What else was he supposed to do when I was getting ready to go out, drink, eat & spend money… while he is thinking about MAKING money… my biggest concern was having fun.

    Humility is tough. Humility is especially tough in relationships.

    Perhaps I didn’t explain the plans, or that I didn’t really have any other than going out, drinking, eating and spending money – and he needed to be able to dress for that! Perhaps he didn’t explain his plans, that the laptop purchase was a for sure thing, and it would be smack in the middle of our Friday night.

    Humility was needed on both sides as it usually is in successful relationships. Luckily, we are quite good at that. I won’t say we didn’t argue, and that I didn’t have a tear stroll down my cheek, but what we did NOT do is continue the misery of pushing each others “disrespect” and “unloved” buttons. We humbled ourselves equally, I put on some jeans and a fitted tee, we ended up not going the extra 30 minutes South to meet the stranger for the laptop, and we DID drink, eat, and spend money – most importantly, we had fun, we loved all over each other, and we were definitely not short on humility, love and respect.

    relationships love and respect

  • Chicken & Broccoli Mac-n-Cheese

    Chicken & Broccoli Mac-n-Cheese

    Who doesn’t LOVE mac-n-cheese.

    The only thing about me that doesn’t love mac-n-cheese is my assets… ya feel me?

    I have to say my FAVORITE mac-n-cheese of ALL-TIME is on Capitol Grille’s a la carte side menu and it is thee Lobster Mac-N-Cheese. If you’ve never had it, TRUST ME… it is WORTH the $18. It is delectable and divine and everything in between. The crunchy topping, the juicy lobster, the velvety rich cheese sauce… ok, drool alert!

    However…

    We already talked about my assets… they don’t need to get any bigger. Unfortunately for my mouth, but fortunately for my wallet, this treat is a very occasional item.

    Ever just really crave a mac-n-cheese dish at home, and really have good intentions to TRY to keep it healthiER? But you’re just not sure how to make it happen so you grab the powder-package-laced Kraft or processed cheese delight Velvetta box?

    Come on y’all… if you can find 15 minutes, I SWEAR, there is ANOTHER way! If you can find 15 minutes to prepare and 30 minutes to bake, we can take this to the NEXT level!

    HealthiER cheese sauce

    1 T REAL butter
    2 T corn starch
    1 cup low fat milk
    1 cup 2% milk sharp cheddar cheese, shredded
    1/4 t. garlic powder
    1/4 t salt
    pinch – 1/4 t black pepper, to taste
    pinch nutmeg, optional
    dash hot sauce or pinch cayenne, optional
    Essential tools: whisk, small sauce pan

    Over medium heat, melt butter in sauce pan. Add corn starch and whisk until smooth. Add milk and whisk until totally combined. Allow this to thicken for 2-3 minutes, whisking regularly. Add cheese and seasonings, which until cheese is completely combined. Turn heat down to Low and stir regularly until ready to add to the “mac”

    Putting it all together

    Cheese sauce
    1 lb pasta, noodle of choice, cooked until BEFORE al dente (follow package instructions, but shed off 1 minutes of cooking time. It is so important  NOT to over cook the noodles – for the noodle, I like something FUN like mini rotini (spirals) or mini farfalle (bowties), but use whatever you like!
    **Reserve 1/2 cup pasta water
    2 cups chicken, cooked and shredded – I use my leftover Roasted split chicken breasts!
    2 cups broccoli, steamed – you can use a steam in the microwave bag OR throw it in with your pasta when it is cooking!

    After draining pasta, combine all ingredients in the pot you cooked your pasta in, adding pasta water to thin the sauce as needed – I usually use at least 1/4 cup if not the full 1/2 cup. Let combine and cook together 2-3 minutes.

    OK- so here is the DEAL!

    You can serve just like that in a bowl… and it would be so good!

    IMG_20160402_223426_095000

    OR…

    …you can take this to the NEXT level! By the way, we ate it like the above the first night, and I used the leftovers to do the next level below (Mom/wifey tricks!) #MomNinja

    Next Level instructions – inspired by my FAVE, as mentioned, Capitol Grilles crispy topped lobster mac-n-cheese!:

    Add mac mixture to sprayed (good ole Pam) baking dish. Top with 1/4 cup crushed cheese crackers plus 2-3 T shredded cheese – don’t have cheese crackers? No worries, try breadcrumbs with a couple T of shredded cheese! Spray lightly with pam. Cover with foil. Bake in preheated 350 F oven for 25 minutes. Remove foil, cook addition 8-10 minutes until topping is golden and crisp.

    Serve immediately for immediate enjoyment. #cravingfixer #healthiER

    IMG_20160406_215444_398000

    And, if you are anything like ME, you will cover this baby in crushed red and freshly cracked black pepper. Note: I may have a crushed red pepper addiction. #somelikeithot

    serving chick broc mac cheese bake_crushed red

    Follow us on IG for the inside edition – hah, I am not that cool, but still, I’d love your follow!

     

  • Roasted Split Chicken Breasts

    Roasted Split Chicken Breasts

    Are you the kind of person that thinks eating healthy costs a ton of money? Are you living on a budget? Would you rather save for vacation or something fun than spend tons of money on fad foods & other “diet” items that claim to be miracle fixes and healthy? Oh, and do you get really bored with chicken?

    Chicken breast and tenderloins are one of the leanest protein you can eat. However, they are not the cheapest protein ever. Chicken tenderloins can cost upwards of $6 per pound. If you are truly on a budget, that can be a stretch.

    Well — I have a solution for ya. Split, skin-on chicken breasts, especially when they’re ON SALE.

    I don’t know what grocery store you prefer, but my new obsession is Buy 1, Get 1’s (BOGO’s). Well, I found a bargain today! BOGO split chicken breasts. The true bargain is that they were less than $3.50 per pound — at BOGO, thats $1.75 per pound. Um, yeah… gotta get that (and a couple extra for the freezer).

    When I got them home (2 packs totaled 5 pounds for less than $9!!), I rubbed them with hearty seasonings and bright lime juice, then roast. The tip is lots of seasoning, and don’t remove the skin when you roast it – however, you do want to avoid including it on your dinner plate!

    Ok, enough talk… here is the recipe:

    Roasted Split Chicken Breasts

    2 packages split, skin-on chicken breasts
    1 lime or lemon, your choice!
    2 t. chili powder (optional)
    1 t. garlic powder
    1 t. dried cilantro (or any herb you like! Thyme, basil, oregano, rosemary…all would be great!)
    1/2 t. onion powder
    1/2 – 1 t. salt, to taste
    1/2 -1 t. black pepper, to taste
    dash – 1/2 t. crushed red pepper, to taste (optional)
    cooking spray

    Heat oven to 400 degrees Fahrenheit. Spray large glass casserole dish with cooking spray. Remove chicken from package and rinse, then loosen the skin. Pat dry with paper towel and place in cooking dish. Squeeze one lime evenly over all chicken breasts. Mix all seasonings together in small bowl to create a rub, and rub evenly on chicken breasts, including underneath that skin!

    Once coated, cover with foil and bake for 25 minutes covered, then uncovered 10-15 minutes. If you have a cooking thermometer, they should reach 165 degrees internal temperature. [Want to learn more about safe minimum cooking temperatures? Click here].

    Be careful not to overcook, or they will get dry. I like to start by baking the chicken covered to lock in some moisture; uncovering them allows for the outside to slightly brown. Be mindful that once you take them out of the oven, they should rest for at least 5 minutes before cutting into them; this will prevent the juices running out which will thus prevent the chicken from becoming dry.

     
    Roasted split chicken breasts

    Doesn’t that crust of seasoning look YUM?!

    You know what else is SO AMAZING from cooking this way, on the bone? You get the breast, AND you get the tenderloin underneath! Let me tell you… with the bone underneath and the breast on top… that will be THEE MOST TENDER chicken tenderloin EVER!
    chicken tenderloin

    The oyster of the split chicken breast – the tenderloin between the bone and breast!

    21 Day Fix approved!
    1 red per portion