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How Your Body Craves Routine

Good morning!

Have you ever gone through a time in your life when you felt “in the flow”?

Wasn’t it GREAT?

You had a TON of energy, your sleep was on track, you felt productive, and you were positive and optimistic. Not to get woo-woo ... but you felt “in sync.”

Chances are, one big reason was that your body was running in its natural rhythm – basically, following your body clock. And it turns out there’s nothing woo-woo about it.

I have a quick and powerful tip to get back to that feeling if you’ve lost it.

But first, it’s important to remember that our bodies CRAVE routine. Especially healthy routines!

When you’re NOT following your body clock, you can feel fuzzy, unfocused, and tired.

You can also feel hungry … even when you’re not.

Over the long run, it can spell disaster for your health. It can affect:

● Your heart health

● Your metabolism

● Your digestion

● Your skin

● Your body’s ability to repair DNA damage, and

● So much more!

PLUS … disruptions in your body clock (aka circadian rhythm) are linked with obesity, diabetes, and mental health issues.

This month, I’m going to focus on ways you can upgrade your daily & nightly routines to feel more “in the flow’ … and get those results you’re working so hard for!

And if you’re not working hard for them YET … it can help you finally find the energy to make them a reality.

I want to start with ONE TIP that can go a long way toward helping your body clock get into sync.

Your body’s “clock” is actually located in your brain’s hypothalamus, right above where the nerves of your eyes cross.

It’s made up of thousands of nerve cells that sync your body’s functions and sleep-wake cycle through hormones and other signals.

→ One MAJOR thing that affects it is LIGHT. (A clue we’re meant to sleep at night: we don’t have night vision like most nocturnal animals.)

Light and darkness trigger a LOT of different actions in your hypothalamus.

So … the tip is to GET SOME NATURAL LIGHT during the day!

GO OUTSIDE. And even better, while you’re out there, go for a 20-30 minute walk … which is another way to help tune up your body clock.

And this is just the start … I’ve got great strategies coming your way soon on how to accelerate your results by tapping into the power of your own body.

But for now ...

Make it an amazing (and light-filled) day 😃 Karina Cross - Master Trainer,ACSM ALPOFI ASFA TRX IHP, Owner Karina Cross Fitness

Who else is battling like hell right now? Anyone else facing tough times?

Maybe you’re feeling burnt-out. Or empty. Or your passion has waned. Or your purpose is unclear.

Maybe your health is far from where you want it. Or your training routine is “off” or your nutrition is sub-par from where it needs to be. Or perhaps all of it.

Maybe you are in pain and it’s crushing your training routine. Regardless of whether it’s physical pain or your head-space is leaving you “not even motivated to get motivated,” I am here today to REMIND you today of something you may need to hear.


YOU have battled hard throughout the pandemic.

YOU are battling hard now.

Many of these battles were silent. You never said anything to anyone. You just kept going and going. And getting the job done as best you could.

Congratulations. You have made it through some difficult times, despite continuing to battle right now.

But now you are shot. Energy is drained. Your positivity is slowly withering away.

Before you know it, you feel you need a serious intervention to get back to YOU again.

You feel like you need a “pattern interrupt” or a major kick-in-the-butt to turn the tides and get back on track again.

I am here to help TODAY.

Let me share some coaching that I know if you commit to doing, you will be an “OVERCOMER” also.

Top 6 Suggestions to Be an OVERCOMER:

1. Dial in your Morning Routine.

2. Train every day for the next 30 days.

3. Commit to cleaning up your diet and consume high-octane fuel again.

4. Supplement for Success.

5. Dial-in your Evening Routine to maximize sleep & recovery.

6. Do Work that Matters.

Final Reminder: YOU are an OVERCOMER!!!

And in order to OVERCOME, you must SHOW-UP.

SHOWING UP as your best, even when you may not be at your best.

Can you feel me? Are you at your best?

Get in your workouts.

Create your early-morning routine.

Clean nutrition and supplementation must be dialed in.

Be sure to have good people all around you.

Get dreaming big again and do work that matters.

Ultimately, OVERCOMING is a MINDSET. A mindset to SHOW-UP. From sunrise. To sunset. In every conversation. In every meeting. On every call. Phone. Or ZOOM. SHOW UP.

Everyday. At your Best. Even when you are not. Whatever it takes.


Love you all. Let’s keep battling.




This Sep 3rd it's Foodie Friday and better yet we are almost ready to celebrate the coming of fall - cooler temperatures and football! ;) Here in Greenville we have a relatively new eatery that sells prepared meals that are deliciously healthy. It is called Tasty as Fit. The next few months I am going to highlight some of the recipes you can find on their website. Here is on of my favorites: It's called Fall for Kale Salad.

"All you will ever need in a “salad”, right here , right now. The only sure way to know that you have the power to Fall in love with kale... is by making this salad bowl!

In honor of it reaching true fall temps this weekend, I couldn't wait a day longer to get this recipe to you.

Roasted butternut squash, crisp apples , shaved brussels, shredded kale , quinoa, red onion, sunflower seeds and parm .... all marinated together in a maple dijon vinaigrette.

I promise you have the power to change the minds of the most avid kale hater with this one!"

Fall for Kale Salad

Salad Ingredients

4 cups shredded baby kale

3 cups shaved brussel sprouts

2.5 cups cubed butternut squash ( how to roast in directions)

1 cup cooked quinoa, (any grain will do )

1 large Honeycrisp apple, diced (peel on)

½ large or 1 small red onion, diced

½ cup sunflower seeds or pumpkin seeds

½ cup shaved parmesan

Dressing Ingredients

1/3 cup grapeseed oil ( olive oil is fine too! )

2.5 tbsp white wine vinegar

2 tbsp dijon mustard

1 tbsp maple syrup (more to taste)

Dash water

½ tsp himayalan pink sea salt ( more to taste)

Few pinches black pepper


In a dressing container or mixing bowl, whisk in all dressing ingredients. Once thoroughly mixed, taste and adjust salt/pepper amount & sweetness with maple syrup. Set aside .

Preheat oven to 375F. Line a baking sheet with parchment paper. In a mixing bowl add your cubed butternut squash. Drizzle on ½ tbsp olive oil, few pinches sea salt and pepper. Mix well. Spread out butternut squash cubes onto baking sheet so that none are touching. Roast for 28-30 minutes, or until fork tender. I prefer less “mushy” so total preference here! Remove from oven when ready and allow to cool.

In a large mixing bowl add remaining salad ingredients, except for apple and butternut squash. Add desired amount of dressing and massage into salad with salad tongs or your (clean) hands. Gently mix in your butternut squash and chopped apple. Allow 15-30 minutes before serving so salad has time to marinate flavors.

* Store in a sealed container in the refrigerator for up to 5 days


CANCELLATION POLICY REMINDER --------------------------------------------------------------------- As a courtesy, please remember to call or text as soon as you know that you will be unable to make your scheduled session. We will be happy to look at the schedule to find another time slot for you that works for your trainer's schedule and yours. If you miss a session or fail to give 24-hours advance notice, you will be charged for that session.



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Our mailing address is:

Karina Cross Fitness2454 HUDSON RD GREER, South Carolina 29650-2923

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