Karina Cross Fitness, 2454 Hudson Road, Greer, SC (2022)

Comments

I have worked out with Karina for several years. She is a fantastic trainer. She has incredible knowledge of the body and how it works and pays attention to you as an individual. She knows when to push you to do a little more and when to stop - and she is fun! I highly recommend her!

The Juice Box roll out to Karina Cross at Forever Fit was so much fun! Thanks Karina and Christin for hosting us!

Personal Training KARINA CROSS

Master Trainer, Karina cross, is a 12 time National Champion in Power Lifting in her native country of Ecuador, and has over 20 years of experience as an athlete.

At the age of 14, she played basketball for high school and went on to play at a professional level for her country. At age 15 she wanted to improve her strength and performance so she started training with her father. After one year Karina became sold on her new strength and abilities and began to participate in power lifting competitions at age 16. She won the title of strongest woman in her co

Operating as usual

04/10/2022

Palm Sunday Blessings.
All things are possible with God.

04/09/2022

Do it now. Sometimes later becomes never.

04/09/2022

We LOVE birthdays! Happy 30th birthday, Elizabeth! You bring so much joy and happiness to the studio. And you rocked your workout..... even to the last 30 burpees. Welcome to the 30s, girl. Life is just beginning. 😃❤️

04/09/2022

Saturday Morning Motivation: Each day is a new opportunity to improve yourself. TAKE IT. And make the most of it.

04/08/2022

Happy weekend everyone!

04/08/2022

Cardio-Core Workout

Cardio-Core Workout

Friday Workout: Cardio-Core Workout

This workout uses bodyweight moves that will get your heart pumping for fat blasting cardio and strengthen and sculpt your core muscles at the same time. Burn calories and tone abs using a bench. 🙂

I have 3 super sets. Do 3 - 4 Sets. 20 reps.

1. Lateral bunny hop / Lateral trunk flexion
2. Bunny hop/ Leg raises
3. Lateral jump/Lateral step/ Decline spider

04/07/2022

Total Drama 🤦🏻‍♀️

This week the top 3 of Drama Queens: Heidi, Renia and Gema. You gave it all. 💪😅

04/07/2022

7 High-Protein Tofu Breakfast Recipes You Have to Try | Livestrong.com

7 High-Protein Tofu Breakfast Recipes You Have to Try

https://www.livestrong.com/article/13771283-tofu-breakfast-recipes/

7 High-Protein Tofu Breakfast Recipes You Have to Try | Livestrong.com These high-protein tofu breakfast recipes, like Tofu Breakfast Tacos, Tofu Bacon and the Simple Vegan Omelet, are easy to make and pack filling nutrients.

04/07/2022

Let it be this simple.

Where are you now?
Where do you want to be instead?
What are you willing todo to get there?

04/06/2022

True story!

04/06/2022

TRX Core

TRX Core

Workout Wednesday : TRX Strong Core

This quick workout uses TRX suspension training exercises to really challenge the core and sculpt your six pack!

Do 3-4 sets of 20 sec each exercise.

1. TRX Lateral Plank W/Rotation
2. TRX Lateral Plank With Flexion
3. TRX Oblique crunch with Pikes
4. TRX Supine Plank w/ pull through

04/05/2022

Strength and growth come only through continuous effort and struggle.

04/05/2022

15 Delicious High-Protein Recipes Made With Nutritional Yeast | Livestrong.com

15 Tasty Nutritional Yeast Recipes For a High-Protein Meal

https://www.livestrong.com/article/13771213-nutritional-yeast-recipes/

15 Delicious High-Protein Recipes Made With Nutritional Yeast | Livestrong.com Nutritional yeast recipes are full of cheesy flavor and nutrients. Get inspired with these nutritional yeast recipes like Vegan Mac and Cheese and Corn Chowder.

04/05/2022

❤️❤️❤️ this one.

04/04/2022

True story.💪

04/04/2022

Want to Age Well? Wake Up to These 10 Blue Zones Breakfast Recipes | Livestrong.com

Want to Age Well? Wake Up to These 10 Blue Zones Breakfast Recipes

https://www.livestrong.com/article/13770379-blue-zones-breakfast-recipes-longevity/

Want to Age Well? Wake Up to These 10 Blue Zones Breakfast Recipes | Livestrong.com Try these Blue Zones breakfast recipes for longevity, like Savory Tuscan Oatmeal and Sunshine Smoothie. The Blue Zones regions have the longest life expectancy.

04/04/2022

This ladies are motivated, determined and ready to slay the day! 💪 Happy Monday Everyone!

04/03/2022

yes please!🙏😅

04/03/2022

Have a blessed day beautiful humans!

04/02/2022

😂

04/02/2022

Saturday Morning Motivation: There are no expirations dates on dreams. Never give up.

04/01/2022

Happy Weekend! But no fooling' -- don't stop just because it's the weekend. Make time for you.

04/01/2022

It's Foodie Friday!!!

Lots of flavors, lots of veggies...this one is SO GOOD!

Double up the recipe, then you'll have lunch ready for the next few days ahead! Stays great in the fridge for 3 days.

I served brown rice alongside, but I think cauliflower rice or quinoa would both be wonderful too!

6 servings

Ingredients
2 lbs chicken breast & thighs (skinless boneless), cut into 3/4-inch cubes
2 Tbsps olive oil or avocado oil, divided
sea salt and ground pepper, to taste
2 large bell peppers, cut into 3/4-inch pieces (red & yellow)
2 medium zucchini, cut into 1/2-inch slices
1 large red onion, cut into wedges
1/2 pound medium fresh mushrooms, halved
1 cup ripe cherry tomatoes
3 cloves fresh garlic, minced
1 Tbsp Italian seasoning
curly parsley, to garnish

Instructions:

Season your chicken with sea salt and pepper on all sides.

Heat half of your oil in a large skillet over medium heat. Add in the chicken and cook, stirring occasionally, until golden-brown and cooked through, 10-12 minutes. Set aside and cover to keep warm.

Meanwhile, in a large bowl add all of your prepped veggies (besides tomatoes), garlic, Italian seasoning, and season with a pinch of sea salt and pepper. Stir to coat well.

Once the chicken is done and set aside, and preheat the remaining oil in the same skillet again over high heat.

Add seasoned veggies and cook for 4-5 minutes, or until tender-crisp.

Return the chicken back into your skillet together with the cherry tomatoes and toss to heat everything up.

*Serve with brown rice or quinoa. For a low-carb option, use riced cauliflower.

Enjoy!

03/31/2022

Truth

03/31/2022

Want to Age Well? Do These 10 Stretches Every Day for Better Posture | Livestrong.com

Want to Age Well? Do These 10 Stretches Every Day for Better Posture | Livestrong.com The best stretches for better posture keep your body moving in all its possible directions so that you can maintain mobility and feel good all day long.

03/31/2022

A thought: If you’re searching for that one person that will change your life, take a look in the mirror. 😉💪🏻❤️ Enjoy Your Day!

03/30/2022

Age well - don't get old!

03/30/2022

Stability Ball Core Workout

Stability Ball Core Workout

Wednesday Workout: Stability Ball Core Workout ( This workout that does not require laying down).

Fitness Trainer Karina shows you how to work your entire core using your own body weight plus a stability ball. This fast and effective workout will strengthen those important muscles used in everyday life for balance and stability. Enjoy! 🙂

Do 3-4 circuit sets of each exercise. 45 seconds on, 15 seconds of rest.
1. Woodchop (do both sides)
2. Plank with Rotations.
3. Standing Lateral Trunk Flexion
4. Pikes
5. Lateral trunk flexion
6. Plank with Taps

03/29/2022

Create your will power.

03/29/2022

Physical fitness linked to better brain function

Physical fitness linked to better brain function In the largest and most in-depth study of its kind, scientists confirm that physical fitness is associated with improved cognitive ability.

03/29/2022

Let's go ladies!

03/28/2022

Do it for the right reasons.

03/28/2022

The Power of the Squat

The Power of the Squat What is the single best strength-building exercise many of us could be doing right this minute but almost certainly are

03/28/2022

New Week.

Go!

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KARINA CROSS - MASTER TRAINER

KARINA CROSS – MASTER TRAINER

Karina Cross is an internationally recognized master trainer, body worker, motivational speaker and fitness model.

Karina is a 12-time National Champion in Power Lifting in her native country of Ecuador. At the age of 14, she played basketball for high school and eventually advanced to the professional level. As a teenager, Karina desired to improve her strength and athletic performance, so she started training with her father, ultimately winning the title of strongest woman in Ecuador. Karina also broke national records in Chest Press and Deadlifting competitions.

Sadly, in her 20’s Karina suffered a devastating back injury. Believing that surgery was not the only option, she began a life long journey to heal her own pain.

If you’ve ever suffered chronic pain, you understand Karina’s motivations.

Karina’s system of training combines elements of Weight Training (Dumbbells, Barbells, Machines) and Functional Training (TRX, Medicine Balls, Elastic Bands, BOSU), and has helped her connect with all her clients, regardless of their capability/intensity level.

Karina specializes in strength training and conditioning, functional movement/training, weight loss, athletic performance and specializes in working with people from many walks of life including pregnancy, seniors, cancer patients, cardiac patients, patients with spinal issues, joint replacement, other metabolic diseases and much more!

Karina has a desire to help and support anyone who is looking to make their health and fitness a priority.

If you are looking to improve yourself, Karina would be honored and humbled at the opportunity to help you in that journey.

Karina is fluent in Spanish and English.

ACCOMPLISHMENTS

* National Champion in Powerlifting. 60 Kilos weight class 1991-1996

* National Champion in Powerlifting weight Class 67.5 kilos weight class 1997- 2003

* The Strongest Woman of Ecuador 1993- 2003

* Miss Bikini 1996 * Miss Perfection 1997 * Model of the Year 1999

* Bench Press Championship. National Record 1996 - 2003

* Deadlifting Championship. National Record 1992 - 2003

* Professional model 1989 -2003

* Best Athlete of the Year 1993-1996-1998.

CERTIFICATION/CREDENTIALS

Senior Fitness Instructor ASFA (American Sports and Fitness Association)

Master Weightlifting Instructor USSR-EDFPU Affiliate IPF (Russia)

Certified Personal trainer ACSM (American College of Sport Medicine)

Certified personal trainer GVT (Greenville Tech)

IHPU Functional Training Jr. Instructor (Institute of Human Performance)

Weight Training Instructor with major in Power Lifting Techniques RDFPF. Affiliate WDFPF (Russia)

Powerlifting Instructor Falpo, Alpofi, Feficulp, fesupo affiliate IPF (Argentina, Ecuador, Federation South American Powerlifting)

Associates Degree in Marketing

TRX Instructor

CPR, AED and First Aid.

SEMINARS

Functional Strength Training for the aging spine * High Intensity Interval Training * Adrenal Dysfunction * Weight Training During Pregnancy * Functional Training (Carlos Santana) * Innovative Boot Camp * Training the Overweight Client (Mike Boyle) * Metabolic Training ( Dave Jack) * Bigger, Faster, Stronger * Sport Nutrition * The HIIT Advantage for Women * Functional Training For Sports (Mike Boyle) * Athletic Body in Balance * Kettlebell Training*