Hey, I’m K.J. I’m an elder emo, a psychiatric mental health nurse practitioner, a full-time DNP student, a fur mom, and a human who happens to live with social anxiety and generalized anxiety. Like many people, mental health isn’t just something I treat professionally, it’s something I’ve navigated personally. I also have family members andContinue reading “About Me: The Why Behind Panic With Your Gym Bro”
Author Archives: K.J.
Virtual RBC Brooklyn Half (Love of Running)
Virtual NYRR Mental Health Awareness Month Challenge
Virtual NYRR Global Running Day 5K
Fighting Burn Out
Lately I’ve been feeling the weight of burnout in a way that’s hard to ignore. Between work and my doctorate program, life has been nonstop. I haven’t been showing up here the way I usually do, and honestly, I haven’t been showing up for myself the way I like to either. I hit that pointContinue reading “Fighting Burn Out”
low‑impact, short, and technique‑focused workout
1) Short strength block (15–20 min, low impact) Aim: wake up muscles, support metabolism Warm-up (3–4 min) Strength circuit – 3 rounds (10–12 min)Move at conversational pace, rest 30–45 sec as needed. Cool-down (2–3 min) 2) Walking plan
Air Fryer Roasted Almonds
Temp: 325°F Time: 6–8 minutes Shake: At least once halfway through (I usually check at 5 minutes) Directions: Preheat air fryer to 325°F (if your model requires it). Toss 1 cup raw almonds 1–2 teaspoons olive oil (just enough to lightly coat) and sprinkle worn fresh Himalayan salt to taste. Spread in a single layerContinue reading “Air Fryer Roasted Almonds”
Asian Broccoli Slaw
15 mins | 5 Servings Ingredients Dressing Instructions Nutrition Facts
Cinnamon Apples
9 mins |1 serving Ingredients Steps
Cinnamon Sugar Mug Cake
3 mins | 1 serving Ingredients Steps *For vegan diets, use organic coconut oil to replace butter, use 1 tbsp freshly ground flaxseed mixed with 3 tbsp water to replace egg, let sit for 15 minutes to gel
Panic! With Your Gym Bro 