Healthy Habits with Kristen Christensen

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✨Empowering women to be strong, fit, healthy, and love their reflection
🔥CF-L1/MS (Exercise Science & Nutrition)/PN-L1
👇🏼work with me
https://linktr.ee/Healthyhabitswithkristen

09/08/2026

I wanted 170 × 8 today.

Last time we tested a heavy set of 8 front squats, I hit 165. So naturally, I wanted that little 5-lb PR. 😂

I worked up to 170 and made it through 7 reps… then started folding forward on rep 8 and let it go.

Am I a little annoyed that I didn’t fight harder? Yep. 😅

But there’s also a difference between fighting for a hard rep and forcing a rep when your position is falling apart.

Not every training day ends with the number you wanted.

170 × 7 is still stronger than I was a month ago.

And we’ll come back for that 8th rep. 💪🏼

09/05/2026

After feeling sore and drained most of this week, today was the first day I finally felt like myself again.

And this workout felt GOOD.

600m runs + 10 hang squat cleans at 125lbs.
19:29 — just 31 seconds under the cap.

I stuck with 5-3-2 on the cleans every round, kept my running pace where I wanted it, and everything just moved.

Some training days are about grinding through.

Some are about learning when to scale.

And some days remind you how good it feels when your body is ready and all the work starts to click.

Today was one of those days. 💪🏼

09/03/2026

This is what taking care of myself looks like.

And no, I don’t think making time for yourself is selfish.

Especially as women and moms, it’s so easy to spend our days taking care of everyone else. Kids. Work. Meals. Schedules. Laundry. Appointments. All the things.

And somewhere in there, we can start treating our own health like it’s optional.

But there’s a reason they tell you on an airplane to put your own oxygen mask on first.

You can’t keep pouring into everyone around you if you’re completely running yourself into the ground.

For me, taking care of myself means making time to train. To get stronger. To move my body. To protect my physical and mental health.

That hour isn’t taking away from my family.

It helps me show up better for them.

Taking care of yourself isn’t selfish.

It’s part of taking care of the people you love. ❤️

09/03/2026

One of the easiest things I’ve done for school lunches is stop making them all myself. 😂

Every night at 7:00, my alarm goes off and reminds me to tell the kids: go make your lunches.

They know the basic formula:

🥩 A protein
🍓 A fruit
🥕 A veggie
🍿 And an extra fun snack if they want one

It doesn’t have to be perfectly balanced or Pinterest-worthy. I just want them learning how to put together a meal that will actually fuel them through the school day, and taking a little ownership of it themselves.

Simple systems make healthy habits so much easier. 💗

Personal training isn’t about someone standing next to you counting reps.It’s having a plan that makes sense for your go...
09/02/2026

Personal training isn’t about someone standing next to you counting reps.

It’s having a plan that makes sense for your goals, someone watching the details, and a coach who knows when to push, when to modify, and when you’re ready for more.

I love helping people get stronger, but even more than that, I love watching them become more confident in what their bodies can do. 💪🏼

You don’t have to be “in shape” before you start. That’s what I’m here to build.

If you’ve been thinking about personal training and aren’t sure where to start, send me a DM. I’d be happy to chat and see if it’s a good fit. 💪🏼

Back-to-school lunches don’t have to be complicated.I try to keep ours pretty simple:protein + fruit + veggie + a carb m...
08/29/2026

Back-to-school lunches don’t have to be complicated.

I try to keep ours pretty simple:
protein + fruit + veggie + a carb my kids will actually eat.

A few of our go-to lunch ideas:

🥪 Egg salad sandwich + apples + snap peas
🧀 Crackers, ham, pepperoni + cheese + berries + carrots
🌯 Turkey roll-ups + pineapple + cherry tomatoes
🐟 Tuna salad + wheat crackers + grapes + mini bell peppers
🥗 Chicken Caesar salad + green grapes + watermelon
🍝 Chicken pasta salad + raspberries + clementines

Nothing fancy. Just easy foods that travel well, give them some protein and fiber, and are realistic to pack on a school morning.

Save this for the weeks when you’re out of lunch ideas. 😅



(AI-generated images based on lunches I actually pack.)

08/29/2026

School lunches are one of those little things that can become a daily headache really fast 😅

Over the years, I’ve found that having a simple system makes a huge difference. We use reusable 3-compartment lunch boxes and freezable PackIt bags so I’m not constantly buying sandwich bags or hunting for ice packs.

Not sponsored…just sharing what has worked well for our family.

I also like keeping lunch simple: a good protein source, fruit, veggies, and something my kids will actually eat.

Next I will share some of our favorite easy school lunch combinations 🙌🏼

08/28/2026

Today’s workout absolutely cooked my legs. 🥵

5 rounds:
12 cal bike
10 box jump overs
5 back squats @ 155lbs.

The funny part? My first two rounds were my slowest.

I watched my husband Alex absolutely FLY off the bike and finally asked him what he was doing differently. 😂 He told me he sprints the first 10 seconds, gets the RPMs way up, then lets them gradually taper while the calories keep climbing.

So I tried it.

And immediately shaved about 15 seconds off my time for each of the last three rounds. 🤯

Same workout. Same fitness. Same effort.

Just a better strategy.

One of my favorite things about training is realizing there’s always something new to learn…and sometimes getting better isn’t about working harder.

It’s about learning how to work smarter.😎

Also, my legs are already sore and it’s only been a few hours, so tomorrow should be fun. 😂

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West Richland, WA

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