After giving birth to six children, full-time mom Edna Boehmer, like so many women before her, spent hours on cardio machines trying to lose weight. She looked thin, but not healthy and strong. She lacked the toned curves and strong physique she desired.

Then, a friend introduced her to weightlifting and hooked her up with a competition coach. She kissed cardio goodbye and embraced the bodybuilding lifestyle. After only a few months of lifting and prepping meals, Boehmer found she finally had the muscles and the confidence to step onstage and compete.

Snapshot: Edna Boehmer

  • Age: 37
  • Height: 4' 11"
  • Weight: 105 lbs.
  • Occupation: Full-time mom but doing some online coaching as a personal trainer
  • Location: Tennessee, USA

Fitness Certifications: NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist Contest Highlights:

  • NPC Battle on the Bay, Corpus Christi, TX July 9, 2016
  • NPC Battle on the Bluff, Tunica MS May 6, 2017 First Place, Bikini Masters

Social Links:

Have you always been into fitness?

I got into fitness after I gained weight. I'm the mother of 4 boys and 2 girls, and I started working out to lose the weight. But all I did was cardio. I had skinny arms and fat abs. I was skinny fat. [Editor's Note: Skinny fat refers to people who seem to maintain a healthy body weight, but who hold a lot of fat and relatively little muscle.]

Shaneeda8

In 2016, a Facebook friend who is into bikini competitions introduced me to weight training and to her coach. She told me weight training would help me get the curves I wanted and a stronger, more toned body.

Since then, I've grown to love weight training. The funny part is now I hate cardio, but I still have to do it when I'm close to competition.

What made you decide to compete in bikini?

Well, that same Facebook friend told me I should do a bikini competition. Through her I met IFBB pro bodybuilder Richard Seymour. Having a coach to help me and watching my friend do it made me realize it was something I could do, too.

Another reason why I decided to compete was my birthmark. I have been so shy about this long red birthmark on my right leg. I realized the spray tan would hide my birthmark a little. Sure enough, it did!

I competed in Corpus Christi, Texas, on July 9, 2016; and then Tunica, Mississippi on May 6, 2017, as a bikini competitor. I won fifth place in the novice division and first place in bikini masters.

I felt confident because of the tan, and that helped me feel more confident overall. Now, even without a tan, I'm still happy to show off my hard work and my muscles.

What challenges did you face during your prep, and how did you overcome them?

During my prep, I became so hungry. I would think about french fries and burgers right when I needed to cut calories. Whenever there was a party, I couldn't partake.

I overcame these challenges by bringing my own meals—even to parties—and eating them to stay full. I also learned to drink lots of water when hungry. If I started craving foods, I thought about why I was doing the competition in the first place. That helps me stick to it.

Shaneeda8

How do you stay motivated to train?

I use BodySpace to stay on track and motivated. It helps me connect with other members who are positive-minded and focused on fitness.

My husband supported me all the way, and my kids were happy to see my trophies. They always ask when I plan to get back onstage again to win more trophies. I told them that next time I want swords or a crown.

What does your meal plan look like?

Meal 1
Oatmeal
60 g
Banana
1
Protein Powder (whey)
20 g
Milk
100 g
Flaxseeds (ground)
20 g
Meal 2
Greek Yogurt (nonfat)
225 g
Fish Oil
5 g
Meal 3
Coleslaw
550 g
Egg Whites
200 g
Olive Oil
5 g
Meal 4
Protein Powder (whey)
24 g
Almonds
15 g
Meal 5
Broccoli (frozen)
614 g
Onion
74 g
Mushrooms
85 g
Ground Turkey (lean)
85 g
Flaxseed Oil
5 g

What supplements do you take?

What's your weekly workout split?

Monday: Quads, Hams, and Calves
1
Leg Extensions
3 sets, 20 reps (warm-up)
2
Barbell Squat
4 sets, 15, 12, 11, 10 reps
3
Leg Press
3 sets, 15, 12, 10 reps
4
Lying Leg Curls
3 sets, 12, 11, 10 reps (stretch hamstrings between sets)
5
Leg Extensions
3 sets, 12, 10, 8 reps (stretch quads between sets)
6
Standing Calf Raises
3 sets, 15-20 reps
7
Barbell Seated Calf Raise
Or perform with dumbbell.
4 sets, 20-25 reps
8
Seated Calf Raise
5 sets, 15-20 reps
Tuesday: Back, Arms, and Abs
1
Barbell Deadlift
Wide-grip.
3 sets, 15, 12, 10 reps
2
T-Bar Row
3 sets, 12, 10, 8 reps
3
Underhand Cable Pulldowns
3 sets, 10 reps
4
Bent Over Two-Dumbbell Row
3 sets, 10 reps
5
Concentration Curls
3 sets, 10 reps per arm
6
Dumbbell Alternate Bicep Curl
3 sets, 10 reps
7
Incline Dumbbell Curl
3 sets, 12, 10, 8 reps
8
Superset
Reverse Barbell Curl
2 sets, 12 reps
Seated Dumbbell Curl
Hammer Curl grip.
2 sets, 20 reps
9
Superset
Crunches
4 sets, 25 reps
Flat Bench Lying Leg Raise
4 sets, 25 reps
10
Superset
Hanging Leg Raise
4 sets, 25 reps
Russian Twist
4 sets, 25 reps
Wednesday: Chest, Triceps, Shoulders, and Abs
1
Barbell Bench Press - Medium Grip
3 sets, 12, 10, 8 reps
2
Incline Dumbbell Press
3 sets, 10, 8, 6 reps
3
Incline Dumbbell Flyes
3 sets, 12, 10, 8 reps
4
Close-Grip Barbell Bench Press
3 sets, 12, 10, 8 reps
5
Standing One-Arm Dumbbell Triceps Extension
3 sets, 12, 10, 8 reps
6
Triceps Pushdown - V-Bar Attachment
3 sets, 12, 10, 8 reps
7
Seated Bent-Over Rear Delt Raise
3 sets, 15, 12, 10 reps
8
Side Lateral Raise
3 sets, 12, 10, 8 reps
9
Front Dumbbell Raise
3 sets, 12, 10, 8 reps
10
Superset
Flat Bench Lying Leg Raise
4 sets, 25 reps
Crunches
4 sets, 25 reps
11
Superset
Russian Twist
4 sets, 25 reps
Hanging Leg Raise
4 sets, 25 reps
Thursday: Legs, Glutes
1
Curtsy Lunge
3 sets, 20 reps
2
Stiff-Legged Barbell Deadlift
3 sets, 12 reps
3
Superset
Smith Machine Squat
Kneeling.
4 sets, 20 reps
Dumbbell Goblet Squat
4 sets, 15 reps
4
Single Leg Deadlift
Romanian Deadlift.
4 sets, 12 reps per leg
5
Sumo Deadlift
4 sets, 15-20 reps
Friday: Back, Arms, and Abs
1
Barbell Deadlift
Wide-grip.
3 sets, 15, 12, 10 reps
2
T-Bar Row
3 sets, 12, 10, 8 reps
3
Underhand Cable Pulldowns
3 sets, 10 reps
4
Bent Over Two-Dumbbell Row
3 sets, 10 reps
5
Concentration Curls
3 sets, 10 reps per arm
6
Dumbbell Alternate Bicep Curl
3 sets, 10 reps
7
Incline Dumbbell Curl
3 sets, 12, 10, 8 reps
8
Superset
Reverse Barbell Curl
2 sets, 12 reps
Seated Dumbbell Curl
With Hammer Curl grip.
2 sets, 20 reps
9
Superset
Crunches
4 sets, 25 reps
Flat Bench Lying Leg Raise
4 sets, 25 reps
10
Superset
Hanging Leg Raise
4 sets, 25 reps
Russian Twist
4 sets, 25 reps
Saturday: Chest, Triceps, Shoulders, and Abs
1
Barbell Bench Press - Medium Grip
3 sets, 12, 10, 8 reps
2
Incline Dumbbell Press
3 sets, 10, 8, 6 reps
3
Incline Dumbbell Flyes
3 sets, 12, 10, 8 reps
4
Close-Grip Barbell Bench Press
3 sets, 12, 10, 8 reps
5
Standing One-Arm Dumbbell Triceps Extension
3 sets, 12, 10, 8 reps
6
Triceps Pushdown - V-Bar Attachment
3 sets, 12, 10, 8 reps
7
Seated Bent-Over Rear Delt Raise
3 sets, 15, 12, 10 reps
8
Side Lateral Raise
3 sets, 12, 10, 8 reps
9
Front Dumbbell Raise
3 sets, 12, 10, 8 reps
10
Superset
Flat Bench Lying Leg Raise
4 sets, 25 reps
Crunches
4 sets, 25 reps
11
Superset
Russian Twist
4 sets, 25 reps
Hanging Leg Raise
4 sets, 25 reps
Sunday: Rest day, Recover

About the Author

Heather Eastman, NSCA-CPT

Heather Eastman, NSCA-CPT

Heather’s mission is to use her passion for fitness and her knowledge of training and nutrition to educate and motivate others to enjoy a healthy and active lifestyle.

View all articles by this author

Workout Women