Jenna Johnson Chmerkovskiy, a name synonymous with grace and talent on “Dancing with the Stars,” has captivated audiences not only with her mesmerizing performances but also with her inspiring journey toward mental and physical well-being. From her early struggles with body image to her current holistic approach to health, Jenna’s story resonates with anyone seeking to find balance and self-acceptance. This article explores Jenna’s experiences, her strategies for maintaining a healthy lifestyle, and the valuable lessons she’s learned along the way.
Early Life and Career
Jenna Johnson stepped into the spotlight at a young age, showcasing her exceptional dance skills on “So You Think You Can Dance” in 2013. Her career trajectory continued upward as she became a dance troupe member and then a professional dancer on “Dancing with the Stars.” In 2018, she achieved a significant milestone by winning the coveted Mirrorball Trophy with her partner, Olympic figure skater Adam Rippon.
However, Jenna’s path to success wasn’t without its challenges. Like many individuals in the public eye, she faced immense pressure to conform to certain beauty standards. “I remember feeling that I had to meet a specific standard because of the industry I was in,” Jenna admitted. This pressure led to struggles with body image and mental health, issues that she has openly discussed to inspire others.
Mental Health Journey
Jenna’s mental health journey began with a realization that her self-worth was too closely tied to her physical appearance. The constant scrutiny and opinions, especially on social media, took a toll on her. “The first few seasons on the show I totally gave in to social media and it really affected me and it changed the way I was thinking about myself,” Jenna shared. She found herself constantly comparing herself to others, leading to negativity and unhappiness.
The Turning Point
A pivotal moment occurred during a visit home when Jenna’s father offered some invaluable advice: “Comparison is the thief of all joy.” These words resonated deeply with Jenna, prompting her to shift her focus from external validation to internal peace. She realized that she needed to prioritize her own well-being and stop comparing herself to others.
Strategies for Mental Wellness
To cultivate a positive mental space, Jenna implemented several strategies:
- Limiting Social Media: Jenna adopted a strict “no social media” policy during filming to avoid negative comments and comparisons. While she still posts behind-the-scenes content for her fans, she avoids engaging with comments and articles that could trigger negative thoughts.
- Practicing Self-Compassion: Jenna emphasizes the importance of self-love and self-care. She acknowledges that everyone has “rough days” and “off days” and that being aware of these struggles is the first step toward helping oneself.
- Seeking Support: Surrounding herself with positivity, especially from her husband, Val Chmerkovskiy, has been crucial for her emotional health. Their relationship has been a pillar of support during challenging times.
- Embracing Imperfection: Jenna encourages others to be patient and understanding with themselves. “Everyone’s on their own journey and nothing’s going to happen overnight,” she advises. It’s essential to be content with one’s own path and find what works best individually.
- Brain Positivity: Jenna is a proponent of “brain positivity,” recognizing that mental health is just as important as physical fitness. She believes in putting effort into nurturing her mind and loving herself.
Fitness Secrets
Jenna Johnson’s fitness regimen is a blend of dance, cardio, and strength training, designed to keep her in peak condition for her demanding career. She emphasizes the importance of finding a routine that works for your body and sticking to it consistently.
Dance as a Workout
Jenna believes that dance is “one of the most amazing workouts.” She encourages people to try dance classes, regardless of their skill level, as it challenges both the mind and body. Different dance styles offer various benefits:
- Salsa: Great for stamina, cardio, and sculpting the core, obliques, and back.
- Jive: Provides a high-energy, full-body workout that gets you “panting and burning.”
She created instructional videos demonstrating salsa and jive moves that can be incorporated into a workout routine.
Gym Routine
In addition to dance, Jenna incorporates a structured gym routine into her weekly schedule. Her routine typically includes:
- Cardio: Incline walking/running on the treadmill for 40 minutes, followed by 10 minutes on the stair master at level 10. She aims to “sweat as much as possible” to meet her body’s cardio needs.
- Strength Training: Three sets of 20 push-ups and 100 crunches on a medicine ball. Jenna prefers using her own body weight for strength training to avoid bulking up.
- Pilates/Yoga: Incorporates ankle/wrist weights during Pilates and Yoga sessions to enhance resistance training.
- Frequency: Jenna typically works out six days a week, reserving Sundays for rest and recovery.
Diet and Nutrition
Jenna is conscious of her diet and strives to be aware of what she puts into her body. She avoids restrictive eating patterns and focuses on balanced nutrition.
- Breakfast: Scrambled eggs and bacon, providing a protein-rich start to the day.
- Lunch: A salad with leafy greens, chicken, turkey, or quinoa. She also enjoys snacking on carrots and hummus or pretzels, which help keep her feeling full.
- Dinner: Chicken, fish, or steak, consumed earlier in the evening to avoid going to bed on a full stomach.
- Mindful Eating: Jenna emphasizes the importance of listening to her body and eating foods that make her feel good. She avoids “crazy diets” and focuses on creating a sustainable, balanced lifestyle.
- Managing Sugar Cravings: Jenna admits to having struggled with sugar addiction in the past. She cut out processed sugar for 30 days to “clean” her system and then slowly reintroduced moderate amounts of sugar into her diet. She allows herself treats but remains conscious of excessive sugar consumption.
Sample Workout
Here’s a sample workout inspired by Jenna Johnson’s routines:
Warm-Up (5 minutes)
- Light cardio, such as jogging in place or jumping jacks
- Dynamic stretching, including arm circles, leg swings, and torso twists
Cardio (30-40 minutes)
- Treadmill: 10 minutes of walking, followed by 20-30 minutes of alternating between running and incline walking.
- Stair Master: 10 minutes at level 10.
Strength Training (20 minutes)
- Push-ups: 3 sets of 20 reps
- Crunches on a Medicine Ball: 3 sets of 100 reps
- Plank: 3 sets, holding for 30-60 seconds
Dance-Inspired Moves (15 minutes)
- Salsa Steps: 8 counts each side, focusing on engaging obliques
- Jive Kicks: 8 counts each leg, emphasizing core engagement and leg extension
Cool Down (5 minutes)
- Static stretching, holding each stretch for 30 seconds
Lessons Learned
Jenna Johnson’s journey offers several valuable lessons for anyone striving for a healthier lifestyle:
- Focus on Internal Well-being: Prioritize how you feel over how you look.
- Embrace Balance: Avoid extreme diets and find a sustainable, balanced approach to nutrition and fitness.
- Listen to Your Body: Pay attention to what foods and activities make you feel good.
- Practice Self-Compassion: Be kind to yourself and acknowledge that everyone has their struggles.
- Limit Social Media: Reduce exposure to negativity and comparisons by setting boundaries on social media use.
- Seek Support: Surround yourself with positive influences and supportive relationships.
- Find Joy in Movement: Choose physical activities that you enjoy and that challenge you both mentally and physically.
- Consistency is Key: Stick to your routine as much as possible, even when you don’t feel motivated.
- Mental Health Matters: Recognize the importance of mental well-being and take steps to nurture your mind.
- Celebrate Progress: Acknowledge and celebrate your achievements, no matter how small.
Jenna Johnson Chmerkovskiy’s journey is a testament to the power of self-acceptance, balance, and a holistic approach to health. By sharing her experiences, she inspires others to prioritize their mental and physical well-being and to embrace their own unique paths to wellness. Her story reminds us that true health is not about achieving an unattainable ideal but about feeling good, both inside and out.
