Blog & Resources

Kirchoff Fitness is always learning something new or sharing great stories from our clients. Check out this page for updated stories, inspiring women and clients who have found a way to have a fit life.

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Ok, everyone Spring Training is was the first day of our 4 week session of Seattle's Best Boot Camp.  We will be having a different challenge each week.....our first challenge is to get a minimum of 60 0z (approximately 8 8 oz glasses) of water daily for 7 days.


We all want a nice booty, right?

Incorporate the following best backside exercises in your regular strength routine and you'll burn fat, shape and firm your booty, sculpt surrounding muscle groups, and rev up your metabolism.

1. Kettlebell Swings

Kettlebell swings combine strength and cardio training to redefine your backside.

Forks Over Knives

I watched the documentary Forks Over Knives ( the other night just after learning that my father has colon cancer.  Americans are sicker than ever with type 2 diabetes, stroke, cancer, heart disease. The documentary reminded me why I became a fitness coach - to empower people to help themselves to feel better and healthier.


Well, I admit I have been craving ice cream lately…..oh sure I can blame it on the sun….but when it comes right down to it I have a sweet tooth!  I’ve noticed my energy level lowering lately and it would be good to increase my energy so I can keep up with my two year old!

Can you curb sugar cravings by increasing the percent of protein in your diet?

According to registered dietitian, Jenny McCary:

If you are eating a lot of simple carbohydrates—such as added sugars—and not balancing those foods with protein and fat, then you may find yourself reaching for sugary foods throughout the day.