Meet Denice Johnson
Denice is a 60 year old powerhouse of a woman who's been using kettlebells for about 7 years. Despite her ongoing battle with hypothyroidism, she feels energetic, thanks to the time she spends on her training and health.
Denice considers herself a very average person who does not dwell on a specific diet, she doesn't count her macros, much less stress over how much water she drinks daily. She likes to live life and not over think things.
Denice is a busy lady. She works at an office 3 days per week, takes care of her husband, pets, home, landscape and doesn't have the luxury to spend all day exercising.
One of her secrets to training is not letting fear get the best of her. Her motto is "excuses will get me nowhere fast". She feels that there are no room for excuses in her world of fitness and improvement. But she also takes a very balanced approach by giving herself breaks when she knows it’s truly necessary.
A few of Denice's accomplishments:
"After struggling with presses for several years, stuck on the 12kg, I can now floor press the 16kg (35lb) x 5 reps, both sides. I can also overhead press the 16kg x4 reps. (admittedly, the left side the last rep is super tough) I’m able to press the 12kg (26lb) for 10 reps, which I find pretty good!!
I'm snatching the 18kg (40lbs), both half snatch and full snatch for 6 and 4 reps but feel I
can do more reps.
I can easily do 3 sets of 8 perfect push ups. I’m doing weighted chin ups WITH 12lb. weight for 3 reps and my non weighted chin ups feel better every time.
My leg strength is pretty good. I’m using my heaviest bell, the 32kg, for MSLDL for 10/10 and 8/8 reps. Stiff leg deadlifts, 32kg for 15 reps x 2 sets. Goblet Squats I use the 28kg for 5 reps. Can probably use the 32kg but honestly, swinging that bell up to catch is intimidating!!!
For the get ups, I’ve moved up from the heaviest bell being the 18kg, to the 20kg and
Now to the 24kg (53lb). I’ve done the getup x 1/1 now for 3 weeks using the 24kg. ☺
Here's a video of tiny Denice, 60 years old, doing a 53 pound Turkish Get Up. Most 20 years old can't do this!
left side video of 53lb Get Up - (Modifies accordingly on her wrist)
Right side video of 53lb Turkish Get Up
Overall, honestly I feel strong. I know when it’s time to go up in bell size and I also know when it’s time to stay and work a little longer before moving up as in double clean and front squats. I’m using the 14kg’s, I know I could use the 16kg’s, but I feel the 14’s are work so it’s just not time to move up just yet.
Getting my strength training in is like breathing air, I do not think about it, it’s just a part of my day. I look forward to it most days. Having a good program keeps me confident that I’m not wasting my time. My motivation is my goal to stay strong and able to meet the demands of living an active life for many more years. I’m 60 years old and I’m able to do just about anything I need or want to do. I can carry a heavy cooler, I can move heavy rocks or dig holes for plants. I can climb a ladder with a backpack blower on my back to blow off the roof of the house. I can help carry a keg of beer (which is about every 7 weeks!!). I can paddleboard for hours without my legs or arms totally wearing out.
Being consistent with strength training is working for me. I’ve been active with running or strength training now for 40 years, when I think about that, it’s amazing.
I feel I’m a pretty energetic person (even though I battle hypothyroidism). I just mostly feel good, and I know it’s because of the time I take to work on my health."
Quick note to me from Denice:
"Thanks for making my accomplishments part of your story as you are a BIG part of my story. You know I followed a well known Kettlebell Strength coach for about 4 years, working harder than hell and not making the definition or strength gains that I’ve gotten from following you these last 3 years. So truly, a warm Thank You.
|Denice at the Kettlebell and Body Weight Workshop in Charlotte, NC|