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.”
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