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Summary
On episode 407 of 40+ Fitness, Coach Allan sits down with Denise Austin, a fitness icon whose exercise shows ran on ESPN and Lifetime for 24 years and who now focuses her programs on men and women over 50.
Denise walks through how fitness has changed over her 30-plus year career, from high energy aerobics and step classes to today’s emphasis on recovery, yoga, and gentler movement.
She also covers what she changed in her own training and nutrition as she aged, and lays out a sample weekly plan for someone over 40.
Links
- https://www.deniseaustin.com
Key Takeaways
- The biggest shift in 30 years is toward recovery and gentleness. Denise says wellness now leans into yoga, Pilates, foam rolling, and meditation, a contrast to the high intensity aerobics and step classes that defined her early TV career.
- Walking fast for 30 minutes is one of the simplest ways to get in shape. Denise builds her days around a fast walk, then adds targeted arm, core, and leg work plus stretching when she gets home.
- Strength training and stretching become more important after 50. She now recommends light weight strength work two to three times a week specifically to protect joints and the muscles surrounding them as we age.
- Consistency beats duration. She works out just 30 minutes a day but does it almost every day, and argues that is enough time carved out of roughly 16 waking hours to meaningfully reduce stress and support heart health.
- Recovery habits changed as she aged into her 60s. Foam rolling, stretch bands, monthly massage, and Epsom salt baths are all additions she did not use in her 20s and 30s, alongside more yoga and Pilates for core strength through menopause.
- Portion control matters more as metabolism slows. Denise eats about 80 percent whole, clean foods and allows 20 percent treats like a glass of red wine or a little ice cream, while watching portions more closely than she used to.
- Her sample week pairs 30-minute cardio days with strength and self-care days. Monday, Wednesday, and Friday are cardio, Tuesday, Thursday, and Saturday are strength and yoga, and Sunday is a self-care day of foam rolling and an Epsom salt bath.
- Denise’s three strategies to get and stay well: change your mindset and get rid of negative self-talk; eat well and drink eight glasses of water a day while cutting packaged and processed foods; and practice good posture throughout the day so your muscles stay engaged even at rest.
“Sit up top, pull in the tummy, and have a happy smile.”
Denise Austin