Former Olympic heptathlete Denise Lewis shares her daily meals and a 10-minute workout routine that keeps her fit and healthy in her 50s, as part of a new 'no filter' Instagram series.
Denise Lewis, the former Olympic heptathlete and current President of UK Athletics, has opened up about her fitness and diet secrets as she approaches her mid-50s.
At 53, Lewis maintains a toned physique that she showcased in a recent lingerie campaign, and she credits a balanced approach to nutrition and exercise rather than restrictive diets. In a new Instagram series dubbed her 'no filter' content, the gold medalist shares the meals she eats daily to fuel her body without deprivation. Lewis starts her day with matcha tea made with almond milk, declaring that 'liquid is life' and noting that she avoids coffee in the morning.
Her breakfast typically consists of oatmeal with nutmeg, grapes, and banana, or scrambled eggs with mushrooms when she wants extra protein. She complements this with a plant-based chocolate and peanut protein shake, clarifying that her goal is not to bulk up but to maintain muscle and overall health. For lunch, she keeps it simple with a salad and a store-bought quiche or flan, emphasizing convenience without sacrificing nutrition.
Dinner often features grilled salmon served skin side up, paired with ready-to-eat lentils or rice from brands like Merchant Gourmet, a meal she describes as coming together in minutes. Beyond diet, Lewis incorporates a straightforward 10-minute workout routine that includes press-ups and 30-second planks, exercises she recommends for maintaining strength with age. She supplements her diet with liquid iron for energy, vitamin D, selenium, B complex, and collagen for skin health.
The series, which she began last month, aims to show fans the real Denise beyond her athletic achievements-covering training, skin care, family life, and hobbies. Filmed in her Buckinghamshire home, the content has drawn praise from fellow celebrities like Tess Daly and Gabby Logan. The revelation comes six months after Lewis announced her separation from husband Steve Finan O'Connor after 17 years of marriage.
In a November 2023 Instagram post, she confirmed they had parted ways two years prior with mutual respect, focusing now on co-parenting their three sons. A source noted that the couple drifted apart despite efforts to stay together. Lewis has since spoken about embracing her 'second act' of life, feeling secure in herself. During the 2024 Olympics, she worked as a pundit for the BBC, noticeably without her wedding ring.
Her new social media venture marks a personal shift toward greater transparency, including her diet, exercise, and life after divorce
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