Namita Nayyar:
How do you train your abs? One secret to your toned body.
Nicole Arseneau:
When it comes to achieving a toned body, many people focus solely on abdominal exercises like crunches and sit-ups. However, a well-rounded fitness routine should include exercises that engage the entire body, including the core muscles.
One common mistake that people make is thinking that they need to do endless sets of ab exercises in order to get a toned midsection. However, this can actually be counterproductive, as overworking the abs can lead to imbalances and injury. Instead, it’s important to engage the core muscles throughout your entire workout, including during exercises like squats, lunges, deadlifts, and overhead presses.
By engaging the abs during these compound exercises, you’ll not only work the core muscles more effectively, but you’ll also burn more calories and build overall strength and muscle mass.
For those over 40, strength training can be especially important, as it can help combat the natural decline in muscle mass that comes with aging. Resistance training can also help improve bone density, which can reduce the risk of osteoporosis, and can help reduce the risk of other age-related health issues like arthritis and diabetes.
It’s important to work with a certified personal trainer or fitness professional to develop a safe and effective strength training program that is personalized to your body type, accommodates for past injuries and physical limitations. Customized programming will help you identify your fitness goals, and teach you proper form and technique to prevent injury.
In summary, engaging the abs during lifts and compound exercises can help achieve a toned midsection while also building overall strength and muscle mass. Strength training is especially important for those over 40, as it can help combat the natural decline in muscle mass and reduce the risk of age-related health issues. It’s important to work with a professional to develop a safe and effective workout plan.
Namita Nayyar:
Do you take a special diet or have a strict menu that you follow to remain healthy and physically fit?
Nicole Arseneau:
As a mother of three active boys and one in the fitness industry, I follow a balanced and healthy diet that provides me with the necessary nutrients to fuel my workouts and support my physical goals. I prioritize lean protein sources, such as chicken breast, turkey, fish, tofu, and egg whites, as these foods can help build and maintain lean muscle mass while keeping me feeling full and satisfied.
In addition to lean protein, I often consume a variety of colorful fruits and vegetables, which are packed with vitamins, minerals, and fiber. Whole grains, such as brown rice, quinoa, and oats, are also often included in my diets, as they provide important nutrients like B vitamins and iron, and can help keep me feeling full and satisfied.
Healthy fats, such as avocado, nuts, seeds, and olive oil, are also important components of my diet, as well as, they provide energy and help me feel full and satisfied. However, it’s important to consume these fats in moderation, as they are high in calories. My diet is usually around 25% fat.
When it comes to processed foods, I limit how much I intake. These foods include: sugary drinks, fried foods, alcohol, and high-fat meats. These foods can be high in calories, unhealthy fats, and sugar, and can contribute to weight gain and other health problems if consumed in large amounts.
However, it’s important to note that being overly restrictive with your diet can be unsustainable and lead to unhealthy habits. I follow the 80/20 rule, which means that I eat healthy, whole foods 80% of the time and allow themselves to indulge in my favorite treats or meals 20% of the time. This helps prevent feelings of deprivation and helps me maintain consistency in healthy eating habits.
Overall, a healthy and balanced diet, combined with regular exercise and adequate rest, helps me achieve and maintain physical fitness and overall health.
Namita Nayyar:
Five foods you absolutely love and five you keep to a minimum.
Nicole Arseneau:
As a fitness professional, it’s important to maintain a healthy diet that supports your fitness goals. Here are five foods that I absolutely love and five that I keep to a minimum:
Five foods to absolutely love:
- Lean protein sources: Chicken breast, turkey breast, fish, tofu, and egg whites are all great sources of protein that are low in fat and calories. They can help you build and maintain lean muscle mass while keeping you feeling full and satisfied.
- Vegetables: Vegetables are packed with vitamins, minerals, and fiber, which can help keep your body healthy and functioning at its best. I aim to eat a variety of colorful vegetables every day, including leafy greens, cruciferous vegetables, and brightly colored veggies like bell peppers and carrots.
- Whole grains: Whole grains like brown rice, quinoa, and oats are high in fiber and can help keep me feeling full and satisfied. They also provide important nutrients like B vitamins and iron.
- Healthy fats: Healthy fats like avocado, nuts, seeds, and olive oil are important for maintaining good health and providing energy. They can also help me feel full and satisfied, which prevents overeating.
- Fruits: Fruits are a great source of vitamins, minerals, and fiber, and can provide a healthy dose of natural sugar to help fuel your workouts. I aim for a variety of fruits in my diet, including berries, apples, oranges, and bananas.
Namita Nayyar:
Five foods to keep to a minimum:
Nicole Arseneau:
- Processed foods: Processed foods like chips, candy, and packaged snacks are often high in calories, sugar, and unhealthy fats. They are lower in nutrients, which leave me feeling hungry and unsatisfied.
- Sugary drinks: Sugary drinks like soda, energy drinks, and sweetened teas and coffees are high in calories and sugar, and can contribute to weight gain and other health problems.
- Fried foods: Fried foods like French fries, fried chicken, and fried fish are often high in unhealthy fats and calories, and can contribute to weight gain and other health problems. I still eat these foods but eat them minimally and prepare them in my air fryer.
- Alcohol: Alcohol can be high in calories and can contribute to weight gain and other health problems. It can also interfere with sleep and recovery, which can negatively impact your fitness goals. I only drink socially on rare occasions.
- High-fat meats: High-fat meats like bacon, sausage, and fatty cuts of beef and pork are often high in calories and unhealthy fats. They can contribute to weight gain and other health problems if consumed in large amounts. I eat lean cuts of beef no more than once a week, eat turkey/chicken sausage and use turkey bacon as an alternative to pork bacon.
Namita Nayyar:
You have glowing skin and gorgeous hair. Share with us your hair care and skincare routine.
Nicole Arseneau:
For skincare, it’s important to follow a consistent routine that includes cleansing, toning, and moisturizing twice a day. This is part of my morning and bedtime routine. I have been using Eminence products for nearly two decades. Exfoliating once or twice a week can help remove dead skin cells and keep your skin looking fresh. Sun protection is also crucial, so make sure to use a sunscreen with at least SPF 30 every day, even on cloudy days.
In terms of hair care, it’s important to use gentle shampoos and conditioners that are suitable for your hair type. Avoid over-washing your hair, as this can strip it of its natural oils and lead to dryness and damage. I only wash my hair once a week and use a large tooth comb to comb out my hair. Regular deep conditioning treatments can also help nourish your hair and keep it looking healthy. I get one done after each color which is approximately once per month. And, just like with skincare, protecting your hair from the sun and heat styling is important to maintain its health and prevent damage. I only round brush my hair once a week.
It’s also important to note that diet and lifestyle can have a big impact on the health of your skin and hair. Eating a balanced diet that includes plenty of fruits, vegetables, and healthy fats can help provide the nutrients your body needs to maintain healthy skin and hair. Staying hydrated (3-4L for day), getting enough sleep (7-8 hours a night), and managing stress levels can also help improve the health and appearance of your skin and hair.
Namita Nayyar:
Five skincare myths.
Nicole Arseneau:
As someone who takes skincare seriously, I’ve come across several skincare myths that can do more harm than good. One of the most common ones is the belief that oily skin doesn’t need moisturizer, but that couldn’t be further from the truth. In reality, even oily skin needs a good moisturizer to keep it balanced and hydrated.
Another popular myth is that expensive skincare products are always better, but this is simply not true. The quality of skincare products is more important than the price, and sometimes affordable options can be just as effective as their pricier counterparts.
It’s also crucial to remember that sunscreen is necessary, even on cloudy days. UV rays can still penetrate through clouds and cause damage to the skin, so wearing sunscreen daily is a must for protecting against skin cancer and premature aging.
Additionally, many people believe that scrubbing the skin vigorously will remove blackheads and acne, but this can actually cause more harm than good. Over-scrubbing can irritate the skin, cause acne to worsen, and even damage the skin’s barrier. A gentle and consistent skincare routine is much more effective in treating acne.
Finally, it’s important to understand that skincare products cannot completely erase wrinkles. They can only help to diminish their appearance and slow down the aging process. Consistent use of anti-aging products, coupled with a healthy lifestyle, can support youthful-looking skin.
Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
