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Author Archives: K.J.
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
Pumpkin Patch Protein Ice Cream
Flavor profile: Pumpkin pie + cheesecake + cozy fall Ingredients: ½ cup low-fat cottage cheese (or ¾ cup if you want it extra thick) ½ cup canned pumpkin purée (not pie filling) 1 scoop vanilla protein powder ½ cup Fairlife vanilla protein shake (or milk of choice) ½ tsp pumpkin pie spice ¼ tsp cinnamonContinue reading “Pumpkin Patch Protein Ice Cream”
Panic! With Your Gym Bro 