I'm Pretty.....Strong


This is a four week life-changing journey filled with new experiences, self discovery and lots of support. This nutrition and fitness challenge was created to help you reach your goals with intention.  This program is ideal for anyone looking to boost their metabolism, eliminate sugar cravings and rid your body of unwanted body fat.  Along with nourishing your body with lots of delicious recipes, you’ll be following a step-by-step fitness plan that will help you get in the best shape of your life.


Do you want to get strong and fit?

Do you want to burn fat, gain strength and feel confident in your body?

Do you want to jump start weight loss?

Do you want to kick sugar cravings and fatigue to the curb?

Stop the diets, stop counting calories, reboot your metabolism and increase your stamina and endurance?

Would you like to do so in a fun way with lots of awesome support?

Would you like to go into the summer season feeling your best?


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Chris DeHollander, a former Structural Engineer, is a Certified Holistic Health Coach and Functional Nutrition Practitioner. Chris is also a triathlete and Certified Group Fitness Instructor.  Her health journey started when a running injury inspired her to use “food as medicine” to heal her body.  She attended the Institute of Integrative Nutrition in NYC and graduated as a Board Certified Holistic Health Coach and a member of the Association of Drugless Practitioners.  Chris continued her love of learning by studying  another two years of functional nutrition with Andrea Nakayama from Holistic Nutrition Lab.  “Let food be thy medicine” is her mantra. You can read more about Chris and her journey here.


 Karina Cross is an international competitive athlete who began her personal fitness journey in her native country of Ecuador over 20 years ago. She was a professional basketball player and a 12-time National Champion Powerlifter. She has worked as a Certified Fitness Trainer in Greenville since 2010 and has served hundreds of clients.

She also loves working with people of all walks of life including pregnant and new moms, seniors, teens, cancer and cardiac patients, individuals with spinal issues, joint replacement, other metabolic diseases and more. Karina specializes in strength training and conditioning, functional movement/training, weight loss and athletic performance.

Karina has a desire to help and support anyone who is looking to make health and fitness a priority, as she truly believes that is the best investment you can ever make in yourself. You can read more about Karina here.

Participating in Chris Detox is one of the most amazing things I have ever done for myself. I had really fallen out of my good eating habits over the holidays and succumbed to the winter blues in January. This detox helped me to re-examine myself and my nutrition in a holistic way such that I felt empowered to set and achieve significant goals in just two weeks time. Physically, I have never felt better. I am already off two of my OTC medications that I was taking almost every day. I feel strong and ready to continue on this journey of wellness. I could have done it without the support of Chris DeHollander and my fellow detoxers. I am so grateful for this positive, life-changing experience. I highly recommend this program to anyone who desires to live a healthier life.
I had the great privilege to be a part of Chris’ detox and 28-day program at the end of 2013. I, first, want to share that I have been a huge supporter of what Chris does even before she really ever started her own business. She has a huge heart for helping people learn what fuels their body well, and I am glad she now has a platform to impact many! After actually experiencing some of her programs for myself, I am more convinced than ever about what she does. To me, eating has a lot to do with mental patterns about food as much as the food we put in our mouths. I found that the approach Chris takes (bio-individuality) along with her coaching style helped me make big strides in my thinking. Changing my thinking means that I can continue to change my eating patterns because I am equipped to learn what my body needs to function well instead of thinking about what I can’t have because it is “bad” for me. That makes eating well as a lifestyle possible. When you take the plunge to detox or maybe do some individual sessions with Chris, you will find that the programs Chris offers gives you fortitude to change your thinking and that just might have you eating well for life!!
Chris, this has really been one of the best things I’ve ever done for myself. Thank you for sharing your knowledge, for giving us instructions on exactly how to make the transformation, all of your encouragement, and recipes! I love how I feel. I know I lost some weight – I don’t have a scale anymore so not sure how much I lost – and the bloated ickiness is gone. I’m shooting for 80/20 application after this is over. This was so worth the price!
As an athlete I was missing the connection of how fueling my body affects my performance and energy levels. Chris helped me create balance in my diet and incorporated many new veggies, healthy recipes and best of all the green smoothies, which my one year old son Kai loves! I feel good about what my family is eating now and our healthy changes have yielded many results including weight loss, more energy and I’m no longer getting headaches, which have plagued me for years at least 3-4 times per week. My son is getting veggies, my Ironman husband has strength and energy for his training, and we are creating a healthy lifestyle that is free of the emotional ups and downs of the diet mentality and restrictive eating.
I was already a “clean foods” eater before, so I wasn’t expecting to notice much BUT my cravings for carbs and sweets went away and I lost several pounds!
This was a great detox that I truly enjoyed. It helped me find the foods that were causing me to feel bloated and hold on to extra pounds. It helped me with my fatigue in the afternoons and to discover that I have problems digesting dairy. I have suffered from IBS my whole life and this truly helped curb the gas, bloating and pain that go along with my usual day. I also thought that I was eating healthy foods already but I discovered that my individual digestive system responds negatively to foods that normally are considered healthy options. I found options that do work and have helped me to not feel fatigued during the day. I realized that sometimes I can have foods that are off the menu on a normal day but I know now how I will feel after I eat them so I can plan around that for a vacation or special event. This is such a great plan. I am still using the smoothies daily and a lot of the recipes b/c I like them so much. I was not overweight at the start of the detox but I did want to take off a few summer pounds that crept up. I did lose five pounds by the end of the detox and I felt terrific! Thank you!

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With Karina’s expertise as an athlete, fitness model, bikini competitor,  master fitness instructor, and health enthusiast, She designed the I’m Pretty….Strong Fitness Challenge after the way that she trains herself to help you look and feel your best.

This Challenge is all about making a transformation from the inside out. With effective workouts, simple and delicious recipes, and daily tips and support, you can get fit and strong. Plus, when you fall in love with yourself, other parts of your life fall into place as well.

What Makes this 4 Week I’m Pretty….Strong Fitness Challenge Different?

The workouts are designed to help you get some of your best results EVER! They are divided into five different parts designed to sculpt lean muscle, burn fat, and improve your metabolism.

  • Strong Legs => Tone your entire lower body while you blast and burn calories.
  • Upper Body => By alternating opposing muscle groups, this no-rest upper-body workout will sculpt your chest, back, shoulders, arms and abs.
  • Booty Fix => Firm and tone your hips and thighs while you blast fat and burn lots of calories.
  • Pretty Accessories (Arms) => Tone and define your arms while boosting your metabolism with plyometrics or low impact option.
  • Friday Finisher => Get your heart pumping and your body moving as you burn fat and build lean muscle. Combining weighted cardio moves with traditional metabolic training intervals that keeps your heart rate soaring.

BONUS: 4 extra fat burning, high intensity Core Workouts  to accelerate your metabolism.

My challenge is different than others because it is about way MORE than having a toned tummy and sculpted legs. It is about becoming confident in your own skin. It’s about those happy endorphins that make you feel good and keep you coming back for more. The body is just the by product of the training.


This 4 Week Challenge is about gaining confidence in yourself and your abilities, learning and creating healthy habits, fueling your body with good, nutritious food, and channeling your energy into movement.


  • 4 weeks of workouts that include 10 online videos (5 per week) that you can do at home at your convenience or at FF Studio.
  • 4 bonus online fat burning, high intensity core workouts each Saturday.
  • FREE month membership at Forever Fit Studio.
  • Online support from Karina and fellow challengers to encourage you on your fitness journey

The workouts will keep your body guessing with lots of variety. Your workouts will include specific SETS and REPS with detailed instructions, proper FORM demonstration with modifications and progressions for every level. You will need a couple medium set of dumbbells for the online workouts or you can chose to do your workout at the studio.   You will not be bored!

This fitness program is designed to:forever-fit-personal-training-studio-interior

  • Target your ENTIRE BODY
  • Increase your metabolism
  • Build lean muscle and drop fat
  • Increase cardiovascular endurance
  • Keep your body guessing with lots of variety

This program is for every level from the beginner to the advance challenger.

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This 28 day nutrition programs contains everything you need to complete your 28 day journey without feeling deprived.  Chris’ goal for this challenge is to have your results carry over for a LIFETIME.  This is NOT a fad diet. If you follow the principals of this plan, you’ll see HUGE benefits in nearly EVERY AREA of your life.  You’ll be NOURISHING your body with DELICIOUS recipes that are simple to make and flooded with vitamins and minerals. Chris designed this plan to support energy, hormones, digestion and blood sugar.  All recipes are gluten and dairy free.

We have 2 options for this nutrition plan:

  • The Keep It Simple Sister Plan  for the I don’t cook & I’m too busy person
  • The Foodie I love to Cook Plan for the I want new recipes and inspiration in the kitchen

Clean Eating Detox Guide Ebook


Your Clean Eating Guide:

A step-by-step plan that will guide you through your 28 day journey. This guide is loaded with success tips and strategies to get you the best possible results.


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  NEW Recipe Guide:

You will get a recipe guide full of anti-inflammatory meal ideas that  67 delicious and easy whole foods recipes like Butternut squash soup, Citrus Fish Tacos, Award-winning chili, Cilantro Lime Chicken and a Chocolate Avocado smoothie. 

suggested meals

4 Weeks of Suggested Meal Plans:

If you chose to follow the Foodie Plan, this is for you! You will never be deprived, hungry or confused about what to eat or when to eat.  


4 Weekly Print-n-Go Grocery Lists:

 Each week will come with a complete grocery list so you can shop with confidence.


Private Facebook Forum:

This is where you’ll be able to ask Chris & Karina questions and receive support from your peer challengers.  Accountability is huge, so you won’t want to miss being a part of this group.


 Daily Email Support: 

You will receive 28 daily emails that are designed to keep you motivated and on track with your goals.



    17 Professionally Filmed Grocery Store Videos: 

Chris will lead you through each section of the grocery store and show you how to upgrade the foods you are currently eating and tell you why you should eat them! You’ll learn about foods you likely walked by all the time because you never knew what they were, what they tasted like, or how to cook them. 

 PLUS THESE amazing bonuses!

Dining Out Swap Guide

Goal Setting Worksheet

28 day Forever Fit gym membership



For past challengers, refer a friend to this program and you’ll get yours for 1/2 off. 

Bring 2 friends and yours is free!

Two ways to purchase:

$149 early bird price before 4/11 $149, after $199

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Or Purchase Juice Plus + Early Bird Price

$75 before 4/11, after $125buy now jppurchase (2)

Frequently ask questions

Can I do the workouts at Home or do I have to have a Gym membership?  You can do everything at home, you’ll just need a set of medium dumbbells.  You’ll also have access to the Forever Fit Studio during your 28 day to do your workouts, if you choose.

Do I need to have any strength training experience? No! The Pretty Strong Challenge has  programming for both beginner and intermediate fitness levels.

What does the Eating Plan look like? You have 2 options to choose from the Keep it Simple Sister Plan (KISS) and the Foodie Plan. For the KISS plan you can literally mix and match the foods that are the approved list that you and your family love. For the Foodie Plan, you can follow the suggested meal plan that comes with recipes and a weekly shopping list.

How will I be held accountable? Upon purchase, you will be invited to join the closed and private Facebook Group. Once inside, you will join the other challengers of the Pretty Strong. Each day Chris & Karina will post and answer any questions.  Involvement from all members is encouraged and promoted.

Is a Facebook profile mandatory? Not at all! The private Facebook group is an extra way to support you on your journey with tons of tips and support. You can always create a Facebook profile under an alias name if you’d like to participate in the group but not Facebook all together.

Are there any age restrictions? Absolutely NOT. The Pretty Strong Challenge is designed to help people of all ages – from youth to 60+

It is important to consult your physician before beginning any new eating or exercise program. This is a clean eating program designed to teach you the difference between foods that inflame you and foods that fuel you. These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure, or prevent any disease.