Right then. Time for a bit of a shoutout. Not to so called celebs or bloody so called influencers flogging protein teas, but to two actual, real-life, walking-talking, iron-lifting legends from right here at the Den — Debbie and Carol.
Now, before I go any further, let me just say this — both of these women are in their 60s (and I know they won’t mind me saying that), and they’ve just achieved something bloody brilliant without even aiming for it: they qualified for the DEKA World Championships.
Yep. Debbie smashed the DEKA Mile, and Carol earned her spot in the DEKA Strong. Two categories. Two bloody legends. So let’s break this down a bit.
Wait… What the Hell is DEKA? I hear you ask
Good question. DEKA is kind of like the slightly less chaotic cousin of HYROX — think functional fitness meets controlled fucking mayhem.
There are four formats:
- DEKA Strong – 10 functional fitness zones, no running.
- DEKA Mile – same 10 zones, but with 160m of running between each one.
- DEKA Fit – full comp with 500m running between zones.
- DEKA Atlas – Which is just heavy lifting fucking mental shit
The zones? Stuff like rowers, ski ergs, box step-overs, weighted lunges, wall balls, tank pushes, farmers carries — basically a full-body punch in the lungs. It’s brutal. It’s fun. It’s sweaty. And it’s not just for 20-something CrossFit heroes with their tops off.
These two women — in their 60s — stepped up and proved that age is not a barrier. In fact, it’s bollocks to even suggest it is.
Debbie — Half Woman, Half Dolphin
Let’s start with Debbie. She’s been training with me in some way for 14–15 years now. Started in yoga classes back in the day, and now she’s a regular in our Small Group PT sessions.
And let me tell you — she has got a bloody engine on her.
Seriously. If I told her to go for a swim to France, she’d probably ask if I wanted her to swim back too. She is part human, part fish, and it’s this kind of cardiovascular base (plus a stubborn streak that could rival mine) that’s seen her flourish in doing what she does.
Debbie doesn’t make a fuss. She doesn’t overthink it. She just turns up, does the work, and smashes it — quietly inspiring everyone around her, even if she doesn’t realise it. That’s proper Spice Girl power.
Carol — The Pocket Rocket with No Off Switch
Now let’s talk Carol. She didn’t start training until 7 years ago. That’s right — she wasn’t doing this in her 30s or 40s or even early 50s. She joined after being referred to us by her daughter and just decided to give it a go.
And now? She’s an absolute machine. Small but mighty. No moaning, no drama, just gets on with whatever I throw at her. Barbells, kettlebells, Bulgarian bags — she doesn’t flinch. Just cracks on and lifts.
But more importantly? She has no clue how inspiring she is. And maybe that’s what makes her so damn inspiring.
She trains consistently, she listens, she learns, she adapts. And like Debbie, she just keeps showing up and surprising herself (and the rest of us) with what she can do.
The Magic Ingredient: Consistency
Neither of them got here overnight. There were no 12-week shreds or celebrity trainers promising instant results. It’s been years of consistent movement.
Showing up. Even when life got in the way, and both have had their fair share of bullshit thrown at them.
Not smashing PBs every week. Not chasing Instagram likes. Just putting in the reps, listening to their bodies, pushing when they can, scaling when they need to.
It’s that “slow and steady” kind of training that builds real results — mentally, physically, emotionally.
The Truth: You’re Only as Old as You Let Yourself Be
I’ve said it before, but I’ll keep banging the drum: if you’re one of the lucky ones, you get to grow older — but you decide whether you grow old.
Debbie and Carol? They’ve chosen to keep moving, keep trying, keep learning, and keep living.
Too many people tap out early. They stop moving, stop lifting, stop exploring what they’re capable of — and then act surprised when their health goes to shit.
The truth? These women could teach people half their age a thing or two about commitment, resilience, and what it really means to push outside your comfort zone.
Celebrate the Win — Even If You Don’t Take the Stage
Even if they don’t go to the World Champs (because yeah, it’s bloody miles away), they’ve qualified. They earned that spot.
That’s huge. Not just for them, but for their families, for the Fox Den community, and for every person who’s ever thought, “I’m too old to start something new.”
They are the proof that you’re not.
So if you’ve been stuck on the sidelines, waiting for the “right time” — this is your sign. Get started. Get moving. It doesn’t have to be perfect, just consistent.
Final Thought
In a world that feels like an absolute shit-show sometimes — be more Debbie, be more Carol.
They’re not chasing likes. They’re not posting bullshit reels with made-up protein hacks. They’re not afraid to work hard, lift, sweat, smile and with Carol in mind nervously laugh through it.
They’re choosing life — just like in Trainspotting but without the drugs. And if you’ve been waiting for permission to do the same — here it is.
