How to Get in the Best Shape of Your Life | Fit and Fabulous Over 50
When Bohdana Wise turned 50, she made a big decision: to get into the best shape of her life. As a U.S. Air Force Major and someone who’s always loved fitness, she knew it wouldn’t be easy to become fit and fabulous over 50. But Bohdana is no stranger to hard work. She’s faced tough challenges, from long days in the military to recovering from injuries, and she’s never given up. Working together in my online masters bikini prep coaching program, Bohdana stayed focused, pushed through setbacks, and reached her goal. If you’re wondering if it’s possible to feel amazing and strong at 50, Bohdana’s story will show you how it can be done!
Name, Age & Hometown:
Bohdana Wise, 50
Bruntál, Czech Republic (but currently residing in Carlisle, PA)
Tell us about you!
I am charismatic and passionate 50-year young woman ( 21 with 29 years of experience haha) who was born and raised in Czech Republic during Cold War era and moved to the USA in 1993. I have been serving in the US Air Force for 18 years, currently holding the rank of Major. I am assigned to a Joint Enabling Capabilities Command/ Joint Planners Support Element (JECC/JPSE) in Norfolk, VA as a Joint Medical Planner. I initially entered military service as an enlisted and worked as a Physical Therapist Assistant. After completing my initial commitment, I attended the University of Washington in Seattle and graduated with Bachelor’s in East European Studies and Russian language. After earning Master’s in Healthcare Administration, I received my commission as a Medical Services Cops Officer. I am tri-lingual, fluent in Czech, Russian and English and had the honor to serve as an interpreter on numerous occasions while in service. I have been married for almost 13 years to my best friend, Scotty, who is also in the military and will be retiring from the US Army after 20 years of service in Summer of 2025.
Fitness and an active lifestyle have always been part of my life, ever since I was 5 years old. My dad was such a positive influence and my biggest (but also toughest) fan. I was in gymnastics and also competed in alpine skiing all the way through high school, while I still lived in Czech Republic. I love ice-skating, white- water rafting, hiking, rappelling, and partaking in outdoor activities in general but I also enjoy cooking, dancing (ballroom and Salsa), traveling, spending time with friends and family and I am addicted to interior decorating (especially my house lol).
What lead you to working with online fitness coach, Julie Lohre, in your quest to get in the best shape of your life over 50?
Actually, this is my second time working with Julie Lohre as my fitness trainer. I competed in my first Figure competition in 2009, while I lived at Aviano AB, Italy and Julie was my coach at that time. Julie’s outstanding training approach and expertise led me to placing 1st in Figure Novice and 3rd in Masters over 30 in All Forces National Bodybuilding, Fitness & Figure Championships.
For the past 15 years I have maintained love and passion for fitness. I read somewhere that “You can’t turn back the clock, but you can wind it up again.” I love that perspective. Thus, skipping to February of this year. I was on a multinational military exercise in Japan when I turned 50 on Day 1 of the event. Working an 18 hour day on your 50th birthday, a day that is considered a significant milestone and time for celebration, reflection, and gratitude, was emotionally difficult being so far away from my family and friends, but I am very grateful for the experience and feel blessed that I was part of something bigger than my own individual self.
Photos provided by Bohdana Wise & Costa Photography
I certainly had time to think and self-reflect that day, and among other things, I made the decision to re-connect with Julie. I reached out to her and said verbatim: “I want to truly get in the best shape of my life at 50! I am so excited and ready to embark on this amazing journey and make my Fit & Fabulous at 50 transformation”…. “Ultimately, I want to be stronger, yet feminine and elegant at the same time…and Julie, I need your coaching expertise to help me take it to the next level and get me into an amazing shape. This is my “I can do anything” moment (Philippians 4:13) and I can’t wait to take another journey with you…I call it Breakthrough 2024! Let’s get started Julie! Thank you. Love, Bohdana.”
Tell us about your fitness accomplishments along your fit and fabulous over 50 journey!
I was once told that if you want something you never had before, you have to do something you have never done before… and in order to be the 1%, you must do what the other 99% won’t. These words have always resonated with me and I make a conscious effort to live by them.
Marine Historic Half Marathon
While at Marine Corps Command & Staff College in Quantico, VA , I completed my very first “Marine Historic Half Marathon” on a Memorial Day weekend. I spontaneously registered for it 3 days before the event, knowing I haven’t been training for this specifically, but I have been working with Julie for a couple of months at that time and I was also training for a ruck march event, so I prayed I would be fit, conditioned and strong enough to complete it without stopping and without injury. It was an incredible feeling because I had never had the desire to run a half or full marathon prior to this. It was an event that honored our fallen heroes and running along the path that was lined up with photos and names of thousands of men and women who paid the ultimate price for our freedom, was the impetus that kept me moving and praying for their families.
Nijmegen 4-day, 100 Miles Ruck March, Netherlands.
Our military team of 11 had the privilege to represent our unit and “hiked” 25+ miles a day, 4 days in a row, in our military uniforms, boots and backpacks. Everything was going well until the evening of day 3. My feet were severely blistered up and swollen. The first aid station at the camp did the best damage control they could but I barely slept due to excruciating pain. When I woke up at 3 am, the morning of day 4, I could not walk. I was in tears trying to put my boots on. I knew that if I dropped out, our entire team would lose the chance to compete as a team. I was hobbling and limping to our morning formation and I continued praying for a miracle. I couldn’t imagine not finishing up but my feet felt otherwise. My colleague and a very good friend pulled me aside and told me that I needed to make a decision. He assured me that if I push through and commit to the final 25 miles, he will walk by my side and ensure I crossed the finish line. He knew I dedicated the Nijmegen march to my dad who passed away in July 2023 and the day we flew to Netherlands was exactly on the 1-year anniversary of my dad going to Heaven. Quitting was not an option, and I knew at that moment that I would have to endure the pain for the next 10-12 hours. But I received my “miracle” as I started jogging versus marching in order to keep with my team and our marching formation…and I was in less pain, so I continued with that tactic for the first 8 miles. Then my friend and I decided to change our strategy and once our team was 200—300 meters ahead of us, we jogged to catch up with them and that’s how we managed the final day but I crossed the finish line…in formation, with our team.
Despite my injuries, I had an incredible time during the event. The energy, support, encouragement, singing, dancing, cheering on from the spectators along the way, each and every day, was unforgettable! We were so proud to represent the USA and the military (Army and Air Force). Crossing the finish line and then walking down the street for our final parade was exciting, electrifying and so invigorating! And I knew, my dad was watching me…
Now, to make my life more exciting, I got very sick with Covid on a way back from Nijmegen and during an ER visit 2 days later, I had a toenail removed. Within a week, 5 other toenails bailed out on me as well. That was what caused a 2 month long “operational pause” with our training during summer, which was more devastating to me emotionally than physically. The possibility of competing and getting into the best shape of my life over 50 was very quickly disappearing, and I was getting discouraged. But God had another plan that He put on my heart and so did Julie…
Placing 2nd in Masters Women’s Bikini 50 + at the NPC Mid-Atlantic and Armed Forces, VA
When I re-expressed to Julie my desire to compete and truly be fit and fabulous over 50 but not being able to do so, she found a show, but my initial reaction was “absolutely not” since the event was 5 weeks out. I internally struggled with saying no, so I “settled” for a photo shoot prep for mid-December instead. But Julie read in between the lines in my emails regarding competing this year, felt my sadness and disappointment. She wrote back to me and said: I will make the decision easy for you- Let’s do it! And the rest was history. We pulled it off with only 5 weeks out from competition registration and full throttle contest prep while I was on a mission in Colorado Springs.
Once I committed to the show, there was no going back. It was fast and furious, but I am so happy I trusted Julie and her masters bikini prep process. I took a leap of faith and committed to the competition that took place on the Veteran’s Day weekend, which was personally very important to me. And I also scheduled my first fitness photo-shoot, last-minute, for the day after the show. I didn’t want the awesome show tan to go to waste ( no, not really the reason lol). It was a wonderful experience and realized that I have done a lot of “last minute” fitness related events this year that turned absolutely incredible. And all I had to do was to have faith and do my best, so He could do the rest. Again, I knew my dad was watching me…
What unique challenges have you faced in your quest to get in the best shape of your life over 50?
As mentioned throughout this article, I faced a plethora of challenges during my fitness journey and personal life that were unique to me. Specifically, the setbacks due to unexpected injuries followed by Covid, that nearly derailed my goals of competing this year. Balancing work travels and constantly adjusting to various time zones, social life coupled with personal obligations all the while trying to stay consistent was undoubtedly a difficult combination to work through.
Having to remain flexible with my hectic and unpredictable work schedule was tough but it was necessary for my personal and professional growth. I managed my expectations by fully expecting life throwing curve balls my way and embracing it. I learned to accept ambiguity and cope with “ankle biters” that life tends to bring about especially when you are trying to focus on a goal. Most importantly, I learned to not just wait for the storm to pass but stay calm while in the storm.
How did you first hear about me?
In 2009, when I toyed with the idea of competing in Figure, my friend from the gym mentioned she is getting ready for a competition and working with Julie Lohre, as her online fitness coach. She provided me with Julie’s contact info and the rest was history.
When you first considered online training, what were your concerns?What made you decide to start working together despite those concerns?
One of my biggest concerns was the ability to communicate with my coach via email versus in person. I prefer talking versus typing, so I was very hesitant to commit to this type of training/coaching platform. Also, I wanted to make sure my training and nutritional plans were uniquely tailored to my specific goals and needs and not just getting a cookie cutter/ one-size fits all guidance. I am a 5 foot “tall” woman who weighs less than 100 lbs., so I do not fit into the “average” height and weight for an adult woman category lol. But Julie made all my concerns disappear right away after speaking with her during our initial “meet & greet” phone call.
As you worked toward your Fit & Fabulous Over 50 goals, tell us about the progress you made.
In 5 months, I added circa 5 pounds of lean muscle mass, increased both my strength and flexibility. I also received 100 % on my annual Air Force fitness test as I completed 50 push-ups in 1 min/ 50 sits ups in 1 min and ran 1.5 miles fast enough to crush the test and score max points on all 3 events. Phew.
Hard work, discipline and preparation were the main ingredients that helped me step out on that stage again feeling like are champion…winning 2nd place was just an icing on the cake…sugar free of course, lol. Also, I wouldn’t be able to succeed without the help of Beverly International supplements, specifically the UMP Protein Powder…it’s delicious!
What was the hardest part about getting into the best shape of your life over 50?
The most challenging aspect of my journey was balancing and managing my daily “Battle Rhythm” due to my extremely hectic and demanding work schedule that required me to travel often within and outside of the US, sometimes on short notice. Staying consistent with training, prepping meals, focusing on contest prep etc. while living out of hotels, especially overseas, certainly added extra “squeeze” lol to my ability to follow nutrition plans, especially when no kitchen was available. Or when gym facilities were limited at my location or my work schedule did not allow for time to hit the gym, particularly during military exercises, a quick hotel room workout was all I could do.
But Julie kept reminding me to give myself grace, trust the process and focus on the things I do have control over. Setting up daily and weekly Battle Rhythm and modifying it as necessary, allowed me to set priorities and manage my often-changing schedule in a more intentional and effective manner. I kept reminding myself that I am doing my absolute best and that life will always be full of extra squeezes, so might as well smile and enjoy it all.
How do you feel now that you have achieved your goal of getting into the best shape of your life over 50? Has your outlook about your body, your fitness or your life changed?
I feel fit and fabulous at 50. I feel blessed and fortunate to have had the opportunity to work with Julie Lohre again, 15 years later. Reaching out to Julie earlier this year was one of the best decisions I have made. As mentioned earlier, fitness has always been a part of my life and competing at 35 in figure for the first time back in 2009 felt amazing. Fast forward 15 years, I felt an intense desire to take my fitness journey to the new next level and reach my full potential. It was a deeply personal journey, filled with adversities, victories and lessons learned. It was a true Breakthrough 2024 – physically, emotionally and spiritually. Julie was an instrumental part of my transformation, and I am forever grateful and thankful to her. She pushed my limits (very often), never used my age as an obstacle and always offered encouraging words, especially during my work-related training set-backs. I can honestly say that I have never felt better and have renewed love, appreciation and passion for fitness.
I will soon be celebrating 1 year of being alcohol free in January 2025 yay. Although I do miss my red wine from time to time lol, I am so ecstatic beyond words that I was able quit cold turkey, and life has gotten only better in every aspect.
I have also discovered the “art of pruning”, deliberately removing activities/events that were unproductive, not fruitful or no longer necessary and I applied it to all aspects to my life- working out, work and relationships. With such limited time, it was necessary to do so I could create a little margin in my life and I found it to be essential for my growth.
I have been recently told by women that I am an inspiration, and I was utterly humbled by such compliments. I wish to continue sharing my story, encouraging and motivating other women to invest in themselves and let sky be the limit because you don’t know your own limits until you push yourself past them.
Fitness and healthy lifestyle is my sanctuary that brings happiness, excitement, self-discipline, challenge and focus into my life. Meeting incredible people through fitness, seeing awesome results, sharing my passion with others and being an inspiration is both rewarding and motivating to me…it’s truly priceless. And I also love looking and feeling fabulous! Strong is the new sexy…
What supplements did you use during this process? How did you take those and what made the biggest difference for you?
I have used a variety of Beverly International supplements throughout my training journey: Fit Tabs Multivitamin, Lean Out, Muscle Synergy, Ultra 40, Mass Aminos, Collagen Peptides, Density, GH Factor, and of course, my favorite UMP Protein Powder. Julie was altering my supplements to ensure they were specifically in-line with our training goals.
The biggest difference for me was taking the BI’s UMP Protein Powder (Vanilla & Graham Cracker are my absolute favorites) as it was an instrument supplement that helped me add on lean muscle mass. And undoubtedly, the UMP is BEST tasting protein supplement on the market (yes, I have tried many others). The UMP is so versatile and the recipes I used them for are limitless and taste delicious. YUMMY.
What is the best part about working with Julie Lohre as your Online Fitness Coach?
I loved the fact that I wasn’t just another client. Julie genuinely cares about helping and guiding me to get the best physique possible, not only for my first Masters bikini competition, but in my quest to be fit and fabulous over 50. I knew I had the fire, desire and discipline to make my fitness goals reality, but I also knew I needed a women’s coaching expert to keep me on track with a tailored training and nutrition plan. Julie’s personalized program made my training intense, focused and highly effective. As far as I am concerned, she did all the hard work, I simply executed her plans. And may I just add, majority of her training plans were mercilessly kicking my “glutes” lol.
What is the worst part about working with Julie Lohre?
Not being to THANK Julie in person and give her a hug for all the time and effort she invested into my training and bikini contest prep. But I did send her virtual hugs (for the record).
Dedication
I would like to dedicate the article to my husband Scotty (who loves even on my low-carb days lol), dad Jan who is in Heaven, my mom Ivanka, my brother Honza and nephew Samuel.
Any other comments or anything else you would like to share?
Working with Julie was, and still is, simply amazing! I would recommend her in a heartbeat to anyone who needs personalized professional guidance in reaching their fitness goals. I could not have done it without her help and coaching expertise. I love the fact that Julie works exclusively with women and genuinely cares about her clients. Thank you again Julie! Mockrát děkuji!
Also, a few tidbits:
1. The black military boots I am wearing in the cover “Just do it” photo are boots I wore when I was enlisted (yes, I kept them and wore them intentionally)
2. The military cap I am wearing in the “300” photo is the original one from my basic training. I got it issued on 9 Dec 1998 (yes, I kept it too and wore it intentionally). I have been wearing it on and off ever since on my hiking adventures…it’s my “gem” lol.
3. On the photos with all my competition “gucci gear” all laid out…there are a couple of photos of my dad. The name tapes in the photos are of my various nicknames. I wore them in Nijmegen, velcroed to my backpack, 4 total…one for each day of rucking and YES, I changed them daily lol (Bohdana, Czechita, Bobinator & Bo-Diesel). I got lots of kudos for originality and fun lol. Lastly, the 2 patches are my unit’s insignia…my homage to the unit I am serving with.
4. The name Bohdana is a girl’s name of Slavic origin that means “God’s gift” or “given by God”. It was voted the #1 baby girl name in the Czech Republic in 1974, the year I was born. My mom actually named me Bohdana before the polls came out. And my husband says that I am certainly gift that keeps on giving (yes, with little sarcasm lol)
5. “2S22 Bohdana“: is a 155 mm NATO-standard caliber, wheeled self-propelled howitzer developed in Ukraine. Its prototype is mounted on the chassis of the Ukrainian six-wheel-drive KrAZ-6322 truck.. It has an armored cabin and storage for 20 shells. The howitzer has a minimum range of 780 meters, and a maximum range of 42 km, or 50 km with a rocket-assisted projectile. It is capable of firing M982 Excalibur shells and it can fire 5 rounds per minute. I was told, again by my colleagues and friends, that I am petite but a strong and powerful force to be reckoned with (50 km range lol). A limited edition lol.
Favorite Motivational Quote
(My personal motto) Quitting is always an option; it’s just never my option…because every set back is a set up for something bigger and better.
Favorite Books
Purpose Driven Life by Rick Warren
Leaders Eat Last by Simon Sinek
