Fitness Influencer Chalene Johnson in Two-Piece Workout Gear Shares "11 Symptoms of Perimenopause"

Chalene Johnson, a trailblazer in the fitness world and creator of the Turbo Jam workout program, continues to inspire with her dedication to wellness and healthy living. In a recent YouTube video, Johnson shared her insights on navigating perimenopause, asking, “Are you experiencing weight gain, fatigue, irregular periods, or brain fog?” With practical advice on managing these symptoms, she emphasizes the importance of strength training, stress management, and limiting alcohol to support hormone health. Beyond her educational content, Johnson stays fit through a balanced routine of steady-state cardio, core exercises, strength training, and daily walks. Her disciplined approach to nutrition fuels her active lifestyle, showing her followers the benefits of a holistic approach to fitness and wellness.

1. She Does Cardio

Johnson shared some of her wellness secrets in this blog post on her website. In it, she talked about what her typical fitness routine is. Johnson is a big fan of doing cardio exercises to stay in shape. “Though I’m a weight-lifting aficionado, I never skimp on cardio. No HIIT, just moderate, steady-state cardio for at least 30 minutes on my strength training days.”

2. She Works Her Core

Johnson’s Turbo Jam workout program is focused on targeting your core. Naturally, she revealed on her website that she does a lot of core exercises. “One thing I’m often asked is how I’ve managed to dodge back problems. Simple—I focus on core strength, which includes back muscle development. That means a lot of back extensions and other movements targeting my erector spinae.”

3. She Strength Trains

Johnson also wrote on the post on her website that she likes to strength train to stay in shape. “Strength training is my jam! There’s nothing like feeling strong, empowered, and seeing my body evolve. What’s the secret sauce behind it all? It’s called phasing or periodization. Every 4-6 weeks, I shuffle my workout to keep my muscles on their toes—figuratively, of course.”

4. She Eats Healthy

Johnson makes sure to eat healthy. She broke down her diet in the post on her website. “Breakfast: Egg whites, ground turkey stir fry with veggies, and Ezekiel toast. Lunch: Chicken breast, rice (either brown or cauliflower), and greens. Dinner: Halibut, again rice, and spinach. Snacks: An oatmeal mix and hot turmeric drink. I aim for a macro split of 35% carbs, 25% fat, and 40% protein. It’s not one-size-fits-all, though—you need to tune these to your body.”

5. She Walks

Johnson revealed in this YouTube video that she does a lot of walking to stay in shape. Harvard Health states that walking has a lot of benefits. “Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes actually contribute to body weight. Among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half.”

UK presenter Lisa Snowdon works hard to stay fit, and she’s happy to share her tips with fans and social media followers. Snowdon, 52, posted a video of herself with trainer Paul Webb, wearing gray workout gear as she talked through an exercise session. “Super Quick Bodyweight & Bands Session 💪🏻You don’t need heavy weights, a gym membership or a big space. Simple, effective and affordable way to build muscle and increase your bone density all without leaving the house,” she captioned the post. Here’s how Snowdon stays fit and healthy in her 50s.

1. Walking and Pilates

Snowdon walks as much as she can, which is luckily easy in London. “I go to reformer Pilates a couple of times a week, and I do a little bit of running every now and then,” she told Health and Wellbeing. “I walk pretty much everywhere, I get the Tube when I’m coming into London for appointments so I can try to get my 10,000 steps in a day; I really feel the difference in my body, overall wellbeing and energy levels when I do that, plus it’s good cardio, but is gentle on your joints. I also use free weights at home or at the gym.”

2. Intermittent Fasting

Snowdon practices intermittent fasting to help with weight control and overall health. “One size does not fit all when it comes to managing weight, but I do believe in intermittent fasting, fasting a few days a week or just having days when I practice strong self-control to check in with myself and realize what I need, what I want to achieve and what works for me,” she told Get the Gloss. “One thing I do a few times a week to give my system a break is to have dinner early, around 6pm. I eat something light and nutritious, not too many processed carbohydrates, just lean protein and vegetables, pulses, or lentils – then I head off to bed without any alcohol and fast for around 12 to 15 hours."

3. Dance-Based Workouts

Snowdon loves low-impact workouts like Pilates and barre. “When I can fit it in, I go to Define London – it’s like barre but it’s not really ballet, and the teacher’s really inspirational,” she told Health and Wellbeing. “Barre has lots of benefits, not just weight loss, including the fact that it helps tone your arms and legs, and because it’s low impact, it is even suitable for pregnant women. Plus, it has lots of celeb fans, like Natalie Portman and Calgary Avansino. I like to take part in classes because it’s sociable, and you can’t leave – with a run, I can set myself a 30-minute goal and then do 25 minutes and head to the sauna, but with a class, I have to see it through.”

4. Perimenopause Weight Gain

Lisa Snowdon/Instagram

Snowdon struggled with weight gain during perimenopause, and worked hard to shift the pounds. "I have had to work harder than ever, work out for longer and try many different types of activities in order to see a change,” she told Get the Gloss. “I have run, lifted weights and walked and walked for miles."

5. The Big Picture

Snowdon admits it can be challenging to motivate herself with workouts, but she makes it happen. “I’m motivated by feeling good mentally, sleeping well and staying strong and positive,” she told Health and Wellbeing. “The hardest part is putting your gym kit on and getting your feet out the door, but just know that once you’ve done it, you’ll feel so much better. For example, I notice a difference in how I manage stress when I’m exercising. Try thinking about the bigger picture; put on some music or a podcast, get into your gym kit and head to the gym, go for a walk in the forest or a park or get a bicycle and just know that getting outside and moving your body will make you feel so much better and more motivated.”

1. Sweating For Good Headspace

Greene previously talked about her love for Rise Nation workouts in Los Angeles. “Mentally, for me, it’s so important. It really keeps me kind of sharp and focused,” she told Women’s Health. “I kind of alternate between doing the Versa classes and strength training and I’m waiting for the day that I can do them both in one day! It’s always that thing where, even when I don’t go to the gym, if I’m just sweating and being active – even if it’s not an intense session – I always feel so much better and things are much more organized in my head.”

2. Fueling Her Workouts

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Greene eats to fuel her workouts. “I used to have to have breakfast, but it was, like, yogurt,” she told Women’s Health. “Now I have to have two pieces of wholegrain toast and almond butter, honey and bananas on top. That would bother some people because it’s got a decent amount of fat, but you have to recognise that it’s fuel; it doesn’t matter if I’m putting calories and fat into my body – I need it to do the type of strength training that I like to do.”

3. Postpartum Fitness

Greene was careful about jumping back into her workout routine after welcoming daughter Kingsley Rainn in September 2022. "I wanted to feel fully back into my body… I really wanted to focus on making sure that I gave myself enough rest for everything to go back into place, and made sure that I wasn't trying to jump back into where I was and hurting myself," she told PEOPLE. "I feel like there's this idea that you are cleared after eight weeks and you can just jump back in, and that is so far from the case. I think it's really damaging to a lot of people.”

4. Learning Self-Confidence

Greene has learned to become comfortable and confident in her own skin. “I don't know that I've ever met someone who hasn't had some type of insecure moment or stage,” she told HuffPost. “You're growing and you're learning, and some days are good and some are bad. I'm definitely the most comfortable in my skin than I've ever been. I understand that a lot of things aren't the end of the world.”

5. Gym Owner

Greene and husband Paul Khory opened their own gym NexGen Fitness in Sherman Oaks, CA, and she is thrilled her daughter will grow up being familiar with the place. “She was just running around this place that holds so much importance to all of us,” she told PEOPLE. “She’ll grow up understanding and have such a toolbox for mental health and physical fitness and reproductive rights, and that’s such a cool thing to be able to give all that to your daughter. It’s much more fulfilling to put your name and your face behind something that you truly care about."