About Me: The Why Behind Panic With Your Gym Bro

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 and friends who have struggled with their mental health, which is a big part of why I chose this career path.

At the same time, I have a genetic loading that puts me at increased risk for metabolic syndrome. As both a provider and a patient, I’ve become increasingly aware of how closely our mental and physical health are connected. We often talk about mental wellness and physical wellness as separate things, but the reality is they influence each other every day.

That’s where Panic With Your Gym Bro comes in.

This page isn’t about perfection, six-pack abs, toxic positivity, or pretending anxiety disappears after a workout. It’s about finding realistic ways to care for ourselves. It’s about movement that counts, coping skills that work for you, and small sustainable changes that can improve your quality of life over time.

Professionally, I hold bachelor’s degrees in psychology and nursing, a Master of Science in Nursing with a focus in psychiatric mental health, and I’m currently pursuing my Doctor of Nursing Practice degree. My DNP project focuses on improving evidence-based metabolic monitoring and weight management practices for individuals prescribed psychotropic medications. My hope is to help improve patient outcomes so people can experience the benefits of psychiatric treatment while minimizing risks to their physical health.

I believe in science. I believe in evidence-based practice. I believe mental health treatment and physical health promotion belong in the same conversation.

Most importantly, I’m just a normal person trying to figure it all out alongside everyone else.

I work two NP jobs. I’m in a full-time DNP program. I battle burnout. I don’t always get enough sleep. Some days my anxiety is louder than others. Some days my workouts are amazing, and some days my biggest win is taking the dog for a walk.

Panic With Your Gym Bro is a space for all of that.

If you’re an elder emo, an anxious human, a gym newbie, a mental health advocate, a healthcare worker, or someone simply trying to feel a little better than you did yesterday, you’re in the right place.

Because movement counts. Small changes count. Progress counts.

And you don’t have to do it perfectly. 🖤

#PsychiatricNP #DNPStudent #ElderEmo #WellnessJourney #MindBodyHealth

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 point where everything started to feel like a cycle. Wake up, push through, repeat. It’s that weird space where you’re functioning, but you’re also stuck. The good news is I can finally see the light at the end of the tunnel. I’m halfway through Week 9 of an 11 week quarter, and even though taking three classes while working two jobs has been a lot, I know I’m getting through it.

If you’re in that same place right now, I just want to say this clearly. It is okay to fall off your routine.

Seriously.

You’re not lazy. You didn’t fail. Life just got heavy.

What matters most is what happens next. Giving yourself some grace instead of guilt is what actually gets you moving again. Not perfection. Not punishment. Just small steps back.

For me, getting out of that stuck feeling hasn’t been about jumping straight back into a perfect gym routine or strict schedule. It’s been about easing back into the things that make me feel like me again.

When the weather was nicer, I made it a point to get out for hikes. Nothing intense, just being outside, moving my body, clearing my head. Lately it’s been more about consistent dog walks, even on the days I don’t feel like it. Fresh air, a little movement, a small reset.

And honestly, one of the biggest things has been reading again. Not for school. Not for productivity. Just for fun. Picking up a book because I want to, not because I have to, reminded me that I’m allowed to enjoy things even when life is busy.

These aren’t big, dramatic changes. They’re small, doable, realistic ways to reconnect with my routine without overwhelming myself.

That’s the energy right now.

Not all or nothing. Just something.

So if you’ve been feeling off, burnt out, or like you’ve lost your rhythm, start small. Go for the walk. Pick up the book. Do one thing that feels good instead of ten things that feel forced.

You don’t need to snap back. You just need to start again.

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)

  • 2 rounds:
  • 20 seconds easy marching in place
  • 8 bodyweight good mornings (hips back, soft knees)
  • 8 wall pushups

Strength circuit – 3 rounds (10–12 min)
Move at conversational pace, rest 30–45 sec as needed.

  1. Sit‑to‑stand from chair or bodyweight squat – 8–10 reps
  2. Hip hinge (hold a backpack/dumbbell if you feel good) – 8–10 reps
  3. Wall or incline pushups – 6–8 reps
  4. Supported row (band or backpack row, or table edge isometrics) – 8–10 reps
  5. Heel raises holding a counter – 10–12 reps

Cool-down (2–3 min)

  • Gentle neck rolls and shoulder circles
  • 3–5 slow nasal breaths if that feels comfortable

2) Walking plan

  • Target: 7,500–9,000 steps
  • Break into 2–3 short walks:
  • 10–15 min late morning
  • 10–15 min mid‑afternoon or after dinner

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 layer (no overcrowding).

Air fry 6–8 minutes.

Watch closely after 6 minutes. Nuts go from golden to burnt faster than your patience on a 12-hour shift.

Important Tip

Almonds continue to cook slightly after you pull them out.

Let them cool fully before judging crispness. They firm up as they cool.

They should smell fragrant and be lightly golden — not dark brown.

Want Extra Flavor?

Since I know you love elevating snacks:

Add smoked paprika + garlic powder

Or chili flakes + a tiny drizzle of honey for a sweet-heat moment

Or rosemary + cracked black pepper for “I have my life together” vibes

Asian Broccoli Slaw

15 mins | 5 Servings

Asian Broccoli Slaw

Ingredients

  • 3 cups shredded, cooked chicken
  • 4 cups (pre-packaged) broccoli slaw
  • 3 green onion stalks (green and white parts, thinly sliced)
  • ¼ cup cilantro, chopped
  • ¼ cup mint, chopped
  • 1 cup Mandarin oranges, in water
  • ¼ cup raw sunflower seeds
  • ½ cup raw cashews, chopped

Dressing

  • 3 Medjool dates pitted (softened by soaking in hot water for 5 minutes)
  • 3 Tbsp. almond butter
  • 3 Tbsp. coconut aminos
  • 1 Tbsp. toasted sesame oil
  • 1 inch fresh ginger peeled and chopped
  • 2-3 cloves garlic, peeled and chopped
  • 3-4 Tbsp. rice vinegar (if too think, add more vinegar to thin it out)

Instructions

  1. Place all the dressing ingredients in a small, powerful blender or food processor and blend until smooth and creamy. Add 1-2 Tbsp. of water or vinegar if the mixture is too thick. Cover the dressing and place it in the refrigerator while you prepare the salad.
  2. In a large mixing bowl, combine the slaw mix, green onion, cilantro, and mint.
  3. Toss in as much dressing as you like.
  4. Topped the salad with the cashews, mandarin oranges and sunflower seeds.

Nutrition Facts

  • Calories: 415
  • Total Fat: 22 g
  • Saturated Fat: 4 g
  • Trans Fat: 0 g
  • Sodium: 268 mg
  • Total Carbohydrates: 26 g
  • Dietary Fiber: 4 g
  • Total Sugars: 16 g
  • Added Sugars: 0 g
  • Protein: 28 g

Cinnamon Apples 

9 mins |1 serving

Ingredients

  • 1 apple, thinly sliced
  • ½ tbsp coconut oil
  • Cinnamon

Steps

  1. Heat a large nonstick pan over medium high heat. When hot, add the coconut oil. When the oil is hot, add the apple slices so that every slice is touching the bottom of the pan. Sprinkle with cinnamon.
  2. Cook for 3 minutes or until the bottom of the apples are golden. Flip the apple slices and cook for an additional 2-3 minutes.

Cinnamon Sugar Mug Cake

3 mins | 1 serving

Ingredients

  • 2 tbsp almond flour
  • 1 tbsp monk fruit or allulose
  • 2 tsp cinnamon
  • ¼ tsp baking powder
  • 1 tbsp butter, melted*
  • 1 large egg*

Steps

  1. Add dry ingredients to a small bowl and grease 1 microwave-safe mug. Stir with a spoon to combine. 
  2. Add the butter and egg to the dry mixture and mix until smooth. Add to the mug.
  3. Microwave on high for 60-90 seconds until just set. 

*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