​“"” """""HOME by Phillip Phillips
 
Hold on, to me as we go
As we roll down this unfamiliar road
And although this wave is stringing us along
Just know you’re not alone
'Cause I’m going to make this place your home
 
Settle down, it'll all be clear
Don't pay no mind to the demons
They fill you with fear
The trouble it might drag you down
If you get lost, you can always be found
 
Just know you’re not alone
'Cause I’m going to make this place your home
 
This song has always meant so much to me, as when I met my amazing husband Evan in September of 2012, he made a huge decision to leave his beautiful Canada to begin a life with us here in the States.  Though he never was unsure of his choice and felt it was where he was meant to be, I cannot imagine that it came without some level of anxiety.   I always felt like this song was more than just a song but more about finding that person for you, that as long as they are by your side you are home and forever will be safe.  He is my rock and my world. 
 
Once Evan arrived here we began a new journey and started really, like I mean really, putting our lives into motion.  We poured our heart and soul into making our business visions all that it could be.  Some days we have $50 in our spending account.  Some days, I worried.  Some days more than others.  Evan reassured me each time that it would all be okay and that it would all work out.  It did.  We pinch ourselves that we are doing what we love and in the community that we love to live in.
 
Next we began the United States Immigration process.  It seemed overwhelming.  The amount of paperwork, money and interviews seemed like it would never end.  Once again, Evan assured me that everything would be ok.  We got through the process one-step at a time. 
 
Once Evan and I got married, we soon found ourselves pregnant afterwards, only to suffer a miscarriage at 8 weeks.  Heartbroken, but not deterred.   This was followed by two back-to-back surgeries for Evan.  Always knowing things would be ok.  
 
We spent the next two years trying to get pregnant again.  We moved mountains.  Our lives were forever changed in May 2017 at the birth of our beautiful daughter Charlie Elizabeth.  Knowing how hard it took to bring her into world, we never took pregnancy or the ability to get pregnant for granted.  So you can imagine our shock when we found out on October 24th 2017 that we were pregnant again.  Excited and scared but nonetheless happy! Once again, Evan said it would be ok. 
 
So that brings me to today. Evan and I had the amazing opportunity to see our beautiful little girl who we have so grandly named Rowan Victoria, at our 16 week ultrasound.  Due to her inability to sit still we barely got any good pictures of her precious face, so a side profile must do.  If this is any indicator of her personality, then we must prepare to buckle up!  LOL. 
 
She is measuring right on target!  She has 10 fingers, 10 toes, a cute little button nose, a precious little mouth and weighs a whopping 5 oz.  She looks perfect.  She is perfect.  She is a baby.  She is OUR baby.  And she is a MIRACLE.  We also now know that Rowan has Down Syndrome as well as a heart defect.  Though we do not know how smoothly this journey will go or the challenges that it will be filled with, I have no doubt that we will navigate our way though this like we have always done – side by side.  With the amazing support of our close friends, children, community and family - Evan and I know she will be beyond loved.  We will move mountains for Rowan as any parent would do for their child. 
 
This baby girl was given to our family for a reason.  I have been so proud of my children so many times before but nothing like I did when they heard the news and said "No worries Mom, she is our little sister and we are going to love her, protect her, and give her all that we have".  As a Mom, it makes your heart puff up just a bit.  So as Evan and I lock our arms together and lean forward into the winds, please keep our little Rowan in your thoughts as we all travel down these unfamiliar roads… cause WE are going to make this place her home.    

Evan, Kendra, Grace, Georgia, Jackson & Charlie  

The BOD POD is an Air Displacement Plethysmograph (ADP) that uses whole-body densitometry to determine body composition (fat vs. lean). Similar in principle to underwater weighing, the BOD POD measures body mass (weight) using a very precise scale, (accurate within a gram) and volume by sitting inside the BOD POD for two fifty second increments of air measurement. Body density can then be calculated.

The BOD POD Body Composition Tracking System uses patented Air Displacement Technology for determining percent fat and fat-free mass in adults and children. The simple test consists of measuring the subject's mass (weight) using a very accurate electronic scale , and volume, which is determined by sitting inside the BOD POD chamber for two fifty second air measurements.  From these two measurements, the subject's body composition is calculated. 

Our WLG Fall Challenge contestants finally got to experience all the benefits of this amazing useful testing process.  We conducted the body fat testing at the start of the 12 weeks and repeated the test at the conclusion of the challenge.  Many were extremely shocked by what these results showed when compared to the results shown on the scale.  Below is a grouping of athletes that were selected as examples......

Heather M. - down 10 lbs. on SCALE from starting weight (during 12 week period), BUT....
Bod Pod showed:
11% body fat LOST 
21lbs. of fat LOST
10lbs. of Fat Free Mass GAINED = MUSCLE!

Tracie N. - down 16 lbs. on SCALE from starting weight (during 12 week period), BUT....
Bod Pod showed:
9.4% body fat LOST 
20lbs. of fat LOST
4lbs. of Fat Free Mass GAINED = MUSCLE!

Kayla C. - down 7.5 lbs. on SCALE from starting weight (during 12 week period), BUT....
Bod Pod showed:
7% body fat LOST 
11lbs. of fat LOST
4lbs. of Fat Free Mass GAINED = MUSCLE!

Andrea C. - down 4.5 lbs. on SCALE from starting weight (during 12 week period), BUT....
Bod Pod showed:
6% body fat LOST 
8lbs. of fat LOST
3.5lbs. of Fat Free Mass GAINED = MUSCLE!

Very eye opening right?!?!? (read on).............

WLG Testimonials

-Bod pod is awesome. I hope you can get it again as i absolutely want to do it again. I gained 5 pounds (not great) but list 1.5 % body fat

-I only lost a few actual pounds but lost more body fat and gained more muscle. I was happy to see that. Made me feel somewhat better about my minimal weight loss!!!

-So beneficial! If I was strictly looking at weight, I would have been a little disappointed only losing 4.5 lbs. The bod pod let me know that I actually lost 8 lbs of fat and gained 3.5 lbs of muscle and went from 26% body fat to 20%. These numbers show the hard work we put in!

-Truth!!! Before getting into the bod pod I was feeling defeated. I had fallen off the challenge towards the end and was truly disappointed in myself. The bod pod showed me that it's not all about the weight loss ! I had lost a significant amount of body fat!!! I would never have known that had I not done the bod pod testing!!

The takeaway from all this information is though not necessary for making lifestyle changes, its extremely useful in understanding that the scale is not the deciding factor for overall success in body composition changes.  These tools are out there.  Yes do they increase your investment in your health.  Well, yes.  But they are also well worth it when understanding what goes into simply "losing some weight".  That (just like you) is so much more complex than that.  

pre-testing will be conducted on February 25th from 6am-10am at the Edge Training Academy. Prices will range from $30-40.  These prices are based on athlete participations.  The more that participate, the lower the pricing for the WLG contestants.  Post-testing will be conducted on May 13th from 6am-10am.  We will have a private Bod Pod page for those that opt to do this testing.  Once you sign up via the Challenge page at workoutlikeagirl.com, request access to the Bod Pod Challenge Page on FB.   Here's to getting Summer Strong in 2017!

Pounds LOST: 25 lbs.
Inches LOST: 13 in.
Bodyweight LOST: 11.1%
Bodyfat LOST: 6.6%
​​
This was my first time doing the challenge and I really enjoyed the process! I had begun losing weight before the challenge but needed an extra boost so I signed up—the challenge ended up being just the “boost” I needed. Kendra and the WLG coaches will definitely challenge you, but they give you the resources and encouragement needed to do so. Thinking about sitting down and planning out my meals & workouts used to give me a headache, so it was nice having all of my meals, recipes and even my shopping list done for me. After planning, prepping and exercising for 12 weeks, it now comes much more naturally. From the bod pod to the points system, there are so many valuable life-lessons to be learned about your health and wellness throughout this challenge.

Mary Lee, WLG Athlete

Stats:
- 31 lbs. LOST!
- 13.4% bodyweight LOST!
- 5% bodyfat LOST!
- 22.5 inches LOST!

PRIZE - ONE FULL YEAR OF WLG TRAINING

​Well I have struggled with weight gain since having both my kids. I have tried just about everything over the years to lose weight. I have seen the WLG challenge post many times but have been scared by the commitment  . This time I felt hopeless at my heaviest weight and decide to take the plunge and convinced my buddy to join me on the journey. WLG offered structured routines and food plans that were manageable even juggling family and my journey to a healthier me. I think the one thing that aided in success was having a "buddy". We meal prepped weekly as a team which helped in the daily success and supported each other in the struggle of obtaining a new me. Kendra and the WLG family are very supportive and welcoming! Looking forward to an amazing year and continued success in developing a new healthy me. 

Jennifer Corn - WLG Athlete

Stats:
- 19 lbs. LOST!
- 11.6% bodyweight LOST!
- 5.3% bodyfat LOST!
- 13.7 inches LOST!

PRIZE - 6 MONTHS OF WLG MON-FRI TRAINING
​
I have struggled with weight loss my whole life, never crazy overweight but always the chunky one, even as a kid.  I remember drinking Slim Fast in high school, bleh!  I have always been active and workout consistently but my eating habits are like a roller coaster. I really needed something different and new, then I found WLG and the fall challenge.  Kendra is super supportive but makes you work hard.
 
I set a few goals for the challenge but the most important one was being able to say that I tried my hardest.  It didn't matter if I won, or if I lost a certain number of pounds, what mattered to me was being able to look back and say I tried the best I could.  With that in mind, every time I wanted to eat or drink something bad, I asked myself if it was worth it, and usually the answer was no. Tracking points was like a game to me so I got excited each week I didn't lose any, which fueled my desire for success.  I also filled out weekly point totals ahead of time because I knew I would feel bad if I had to erase it.
 
The more I kept to earning all my daily points - drinking water (download an app to keep track!), working out, etc - the easier it was because it became a habit.  Once it's a habit, it gets much easier.
 
I loved how many perk options there were, and that boxing was one of them.  I've been doing boxing/kickboxing for a few years and I love it.  It's such a good workout for your arms and core...and it's fun!  And I had a big non-scale victory when I shaved 3 minutes off my timed run.  It was proof of how much my endurance and physical capabilities had changed.  Losing weight and being skinnier is awesome...but being fit is such a great feeling!
 
If you want it bad enough, go for it.  The challenge is an opportunity to prove what you're made of and be part of a community of people that want the same things. "It's not about being the best, it's about being better than you were yesterday."

Ashley Tanis -WLG Athlete

Stats:
- 21 lbs. LOST!
- 12.5% bodyweight LOST!
- 4.5% bodyfat LOST!
- 16 inches LOST!​

PRIZE - $300 UNDER ARMOUR GIFTCARD
​
​WLG 12 Week Fall Challenge was an amazing experience! Approximately four months ago I felt terrible, my clothes were way too tight, and I had no energy at all. I had tried weight loss methods before (like Weight Watchers, and various cleanses) but they just did not accomplish long term results I needed. I was looking for something more to help me feel better. I knew I needed help with my diet and exercise but had no idea where to start. That is when my friend Jen told me about the WLG challenge she had joined and asked me to do it with her. I agreed to join the challenge, but honestly never expected to stick with it. Once I read through all the information and realized it was exactly what I was looking for I actually became excited to get started.
 
The meal plans are awesome – to have someone else plan out my meals for the week is perfect! I found some delicious new recipes I will continue to make over and over. The best part about the meal plan is that it is realistic. Who has time to cook something new every day, not me! Jen and I were able to get together on the weekends and prepare most of our meals and snacks for the whole week. Having meals already made eliminated eating out or the quick drive thru runs because of not wanting to cook.
 
Exercise – something I have always disliked! I was terrified walking into the first class. It was very tough but surprisingly fun too. Everyone is so friendly and helpful. Kendra pushes you hard but is also very supportive and motivating. I am not sure I will ever “love” working out but I do love that feeling of strength and accomplishment after a tough workout that you cannot get from anywhere else. Even the muscle pain that is felt for days after feels great. You can actually feel yourself getting stronger inside and out.
 
In only 12 weeks I not only lost 21 lbs but also won my first massage, a makeover and an Under Armour Gift Card! I just followed the plan and now I have so much energy and feel amazing. I am excited to start 2017 not trying to be healthier but continuing to become stronger! I cannot wait to begin the next challenge!

- Missy Duty, WLG Athlete

Weigh ins begin this Saturday September 10th at 6am!  Join the 12 Week Challenge that has helped hundreds of athletes shed the pounds, gain muscle, gain confidence and become the BEST version of themselves!   

​Fourth time's a charm!
Spring 2016 was my 4th time joining Workout Like a Girl for a challenge.  Kendra is such a great trainer, her challenges provides amazing tools and encouragement and I love the arsenal of recipes and workouts I have now, the price is worth is just for the meal plans and workouts...Not to mention you get to choose a perk!

  I chose TRX as my perk and did 10 classes with Julie (and Kendra and Evan) on Thursday mornings.  There was such a huge difference in my strength from the first to the last.  What I laughed at first class thinking it was impossible (think pull up to swing through with a chest press) I was performing by the end of my perk sessions.

Before the challenge started I was the heaviest I had ever been (even more than when pregnant) and depressed and never felt well.  I sat down at a machine at the mall and found out I was overweight AND had high blood pressure.  I signed up for the challenge and decided this time I was not going to give up.  I also went to see Dr. Mowry at the Healing and Wellness Center and made a lot of changes to my diet that helped me feel better fast; the biggest (and hardest) change was giving up wheat and sugar.  I felt so great I was getting up in the morning, going to the gym, doing the workouts.  I work full time from home so I started getting up at 5 to get my work done so I could go go gym or class later in day with out feeling guilty.  

My biggest piece of advice is to keep your Challenge book somewhere you have to see it every day.  Don't wait until the end of the week...plan ahead and document.  Use your book or an app like My Fitness Pal to track your food and exercise, put your points in daily.  AND..as Kendra says, we all screw up.  Don't stop.  Don't let one weekend of eating and drinking deter you.   I thought I didn't have a chance of winning this challenge and then I realized I was almost 20 pounds down so I decided to turn in my book, I was shocked (and elated) when I got 3'rd place. Obviously the real win was 19 pounds down and 10.5 inches off my body that I plan on maintaining.  p.s. it is not easy to share the after pictures, I know I still have work to do.    Thank you WLG!

Carrie Sutherland

This is my 2nd year with WLG Fit Camp and my 3rd Challenge. The first challenge seemed impossible. I have worked out my whole life, but thought that because I worked out I could eat whatever I wanted. When I first saw Kendra’s meal plan I didn’t think I could ever stick to it. About halfway through I started to get serious about eating clean and little by little I started dropping some pounds. By the end of the first challenge, I was mad at myself for waiting 6 weeks instead of sticking with the meal plan from the beginning. But that challenge finally motivated me to keep going.

After the first challenge I continued to follow Kendra’s meal plans, rotating through them. Then in July I did her 100 mile challenge and the pounds kept coming off. I was excited to start the second challenge. This one was hard too. It seemed like I had some sort of event every weekend – a class reunion, family reunion, Halloween, Thanksgiving and holiday parties. I did as many bonus points as I possibly could and never missed a day of clean eating, exercise and water. I did have deductions but I always got my base points in every day. I was really disappointed when I didn’t place in the top five that time.

Once again, I stuck with the meal plans – now I had 24 weeks of meals from completing two challenges. When it came time to weigh in, I had kept off all of the weight I had previously lost. This last time was different though. I really didn’t think I could lose much more. I figured I would never win anything because other people were hoping to lose 20 pounds or more. What kept me going this time was the chance to earn as many bonus points as I wanted. Every challenge, Kendra adds something new or different to the mix and this time it was the extra bonus points. I went to WLG boot camp on Mon, Wed, Fri and Saturday. I went to WLG boxing every Thursday. I tried to run a mile before or after every class and I stayed after class to do the bonus workout. I went on long runs every weekend and walked every night. All of that hard work paid off and I lost 5 more pounds.

Now my challenge will be to keep this up. One of the things that I learned was how much water I need to be drinking daily. I have an app that I use to make sure I am getting at least 2/3 of my body weight in ounces every day. I also finally figured out (in the words of the wise woman LaneAnn) that I can out-eat any workout that I do. At the end of the day, I need to eat fewer calories than I burn.

I am so thankful to all of my fellow WLG workout friends, especially Debbie Krueger for encouraging me to come back to class. If it wasn’t for her, I never would have tried the first challenge. Debbie changed her schedule so that we could go to 5am class together and she stayed after with me every class to do the bonus workouts. Kendra has created such a positive and supportive atmosphere – WLG is truly a family!
 
Jen DuLaney, WLG Athlete