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

09/24/2026

Today wasn’t about having something profound to say.

It was just about keeping the promise to myself to show up, in the gym and here.

Not every day needs to be impressive to matter. 💗

09/22/2026

165lbs. x 3 overhead squat PR today. 🔥

Except… I missed the third rep on my first attempt.

Normally, after missing a heavy PR attempt like that, I probably would’ve called it. I’d already pushed hard, it was a lot of weight, and part of me figured if I couldn’t get it the first time, I probably wasn’t getting it today.

But Alex Christensen looked at me and said, “You can do that again. You’ve got it.”

And my coach Chris Sandell was right there encouraging me too…reminding me to stay tight, focus on my brace, and cheering me through every rep.

So I loaded it back up.

This time, I got all three. 🙌🏼

Sometimes the win isn’t just the PR.

Sometimes it’s having people in your corner who remind you what you’re capable of, and choosing to believe them enough to try one more time.

165lbs. x 3. Five-pound PR. 💪🏼🔥

09/20/2026

There are hymns I’ve played hundreds of times, but some days the words land differently.

“I Need Thee Every Hour”

Not just when life is hard. Not just when I’m searching for an answer. Every hour…in the ordinary moments, the busy ones, the joyful ones, and the heavy ones.

I don’t always remember to lean on Him as much as I could. But I’m grateful He is always there when I turn toward Him. 💗

09/18/2026

Every 3:30 x 5:
400m run + 12 hang power cleans @ 95lbs.

The goal was to finish each round by 2:30 so I’d have at least a minute to recover.

My times:
2:07
2:07
2:07
2:10
2:10

I was really happy with how consistent I stayed.

Interval workouts can be tempting because the first round feels good and it’s easy to come out way too fast. But the goal isn’t always to see how fast you can go once…it’s finding a pace you can repeat when you’re tired.

During my rest, I kept walking, focused on my breathing, and tried to bring my heart rate down without just stopping completely.

Pace. Recover. Repeat. 💪🏼🔥

09/17/2026

The cool skills and strong lifts are the part people see.

What they don’t see are all the ordinary days behind them…the workouts that weren’t exciting, the days you showed up tired, the scaled reps, the practice, the missed attempts, and the weeks where progress felt slow.

Strength isn’t built in one amazing workout.

It’s built by coming back again and again. 💪🏼

Keep showing up.

You don’t always need a completely different meal to make progress.Sometimes a small swap can make a big difference.Choo...
09/17/2026

You don’t always need a completely different meal to make progress.

Sometimes a small swap can make a big difference.

Choosing a leaner protein can help you:
• lower fat
• lower calories
• increase protein
• keep eating the same kinds of meals you already enjoy

That might look like swapping pork sausage for turkey sausage, 80/20 beef for 93% lean beef, or salami and pepperoni for turkey.

None of these foods are “bad.” It’s just about understanding your options and choosing what fits your goals best.

Nutrition coaching isn’t about eating perfectly. It’s about learning how to make your normal meals work better for you. 💗

If you want help building meals that fit your goals without feeling restrictive, send me a message.

09/15/2026

Burpee box jump overs might be one of my least favorite movements. 😂

Burpees are already hard… but add a box and suddenly every rep feels like it takes FOREVER.

And that’s exactly why pacing matters.

It’s really tempting to come out fast, knock out a bunch of reps, and then stand there staring at the box trying to convince yourself to move again.

But most of the time, a steady pace wins.

Burpee.
Step in.
Jump.
Turn.
Repeat.

Maybe it doesn’t look fast, but you’re still moving.

“Slow is smooth, and smooth is fast” applies really well here.

Today’s workout was row → burpee box jump overs → dumbbell snatches → burpee box jump overs → row, and those burpees definitely made themselves known. 😅

Sometimes the best strategy isn’t going faster.

It’s finding a pace you can keep.

09/14/2026

Sometimes the win isn’t more weight…it’s how the lift moves.

Today’s strength was a complex of 3 deadlifts + 2 power cleans + 1 shoulder-to-overhead, and I worked up to 160lbs.

Could I have gone heavier? Probably. But what I was happiest with was the lockout overhead. I have a tendency to press out sometimes, so feeling the bar move well and finishing with strong, locked-out elbows felt like a win.

Progress isn’t always adding pounds to the bar. Sometimes it’s making the same lift look and feel better. 💪🏼

Carbs get blamed for a lot of things… but if you’re active, they can be one of the most useful tools in your nutrition.T...
09/13/2026

Carbs get blamed for a lot of things… but if you’re active, they can be one of the most useful tools in your nutrition.

They help fuel higher-intensity training, support recovery, and can make a big difference in how you feel during your workouts.

The key isn’t cutting carbs out. It’s learning how to use them in a way that supports your goals.

Fuel matters. Timing can matter. And your nutrition should fit your actual life.

If you need help figuring out what that looks like for you, message me. I’d love to help you build a plan around your workouts, schedule, and goals. 💗

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West Richland, WA

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