David Essel, Life coaching, motivational speaker, inspirational speaker

"David Essel's destiny is to help you become more alive in every area of your life." - Dr. Wayne W. Dyer

"David is the radiant soul of radio. He is brilliant, insightful and easy to listen to. David makes a real difference in his listeners' lives." - Mark Victor Hansen, Co-author of Chicken Soup for the Soul

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ASK DAVID - FAQ'S

Exercise

Does STEP aerobic exercise truly give you the benefits of other types of exercise?

Let the following quote from one of the people who use the STEP DVD on a regular basis answer your question for you: "Because of you I lost 120 pounds!! I'm proud and you are a true motivator for me." Lucille Caron

You had spoken in the past about a non-profit organization who has a program designed to help people train for running a marathon. Who is this?

While there may be more than one such organization, the one I am familiar with is the Leukemia Society. In most cities across the USA, volunteers in the running community meet weekly to train and to give outlines of the type of running schedule that is needed for one to complete a 26.2 mile marathon run. Participants are encouraged to get donations per mile that they run during the marathon race to help this wonderful organization. It's a great way to meet like-minded people, get in shape, and help a worthy cause. Contact the Leukemia Society in your city or call 1-800-955-4572.

I've been involved in a strength training program for women for about six months. Classes are one hour long and I'm struggling to make the time available. Is it true that one set of lifting per muscle group is as effective as the three I'm doing now?

Studies at the University of Florida, along with others done at well respected research facilities, have proven over and over that we can see the same strength gains when doing one set versus three. The key is to make sure you work to failure; in other words, that you cannot complete another repetition at the selected weight. Warm up first, then look for a weight you can lift 8-12 times. Repetitions should take two full seconds in each direction of movement. After 30 days, make some minor adjustment (like using a different machine to hit the same muscle) to keep the body from become stale, or hitting a plateau.

You have spoken many times about the use of essential oils for energy. Please print your favorite scent. Also, could it help my exercise program?

My favorite stimulating essential oil is peppermint, and interestingly enough a study in the International Sports Journal found that individuals who inhaled this scent were able to exercise harder and enjoyed their workouts more. Make sure it says "essential oil" on the label. Available at most health food stores.

Is it true that to lose fat from your body that you need to do slow or moderately paced aerobic exercise?

This is a quandary many people continue to find themselves in ? is it better to do slower paced aerobic exercise to burn more calories or fat or is a faster paced program better? Many have erroneously believed the slower pace is better. Jack Wilmore, one of the most respected exercise physiologists in the country, disproved this ?slow is better? theory at the University of Texas. Cyclists pedaling at a slower speed for 30 minutes burned approximately 220 calories, with 100 of those calories from fat stores. At a faster pace, in the same 30 minute time frame, they burned 330 calories, with 110 of them from fat. So just think . . . over the course of a year those extra 110 calories per workout that one would burn by exercising at a faster pace could make a huge difference in attaining the body you've always wanted. However, if you are new to exercise, begin slowly.

Do you know of any exercise video options for people with arthritis or other health conditions?

For one of the best video guides that offers reviews on all type of exercise videos, contact Collage Video, 1-800-433-6769. They review mainstream videos (step, aerobics, strength training, etc.) as well as those for special needs population (osteoporosis, arthritis, Parkinson's, etc.).

Do the home electric muscle stimulation devices work?

If you've ever seen the ads in the back of magazines touting the benefits of Electrical Muscle Stimulation, with pictures of beautiful bodies all hooked up to these devices, I hope the first thing that hit you was that this has to be too good to be true. Because it is. A recent study at the University of Wisconsin looked at the effectiveness of this equipment in regard to weight loss and strength related claims. After eight weeks of EMS training, there were no significant changes in strength, appearance, weight or body fat percentage. Save your money. Get to the gym.

Do you have any information on organizations that can help people with disabilities to become more physically fit?

Check out the exercise video Everyone Can Exercise (1-800-782-8892) and also The National Center on Physical Activity & Disability (1-800-900-8086), which offers free guides for individuals with special needs.

On a recent show you gave a caller a very different strength training program. I try to switch mine every 30 days and would love a new routine.

The program I discussed is called the 12-6-4-24 routine, which I read about in a magazine. I have been following this for the past 45 days with great success. After a brief warm-up, use the heaviest weight you can lift with good form for 12 repetitions. Rest, then increase the weight and find a level that you can only complete 6 reps. Repeat again, a heavier weight for 4 reps. then lighten the load substantially and do a lighter weight for 24 repetitions. This is great for both men and women.

A friend told me you recently spoke about tips to get in shape for snow skiing. I'm going in 2 1/2 weeks. Is it too late to begin a conditioning program? What should I do?

No, it's not too late so begin today! Here are a few ideas to help get your legs in shape for the slopes:

"Wall Sits" ? with back to the wall, feet approximately 2 feet from the wall, lower yourself to a sitting position and hold for 10-30 seconds. Stand upright, rest, repeat several times.
One legged lunges and squats are excellent conditioning exercises, too ? do these in sets of 10-20, every other day. If you have access to a gym, ask for assistance and use the machines available that mimic these movements.
Do total body stretching every day (as well as each day after skiing). Bob Anderson's book Stretching is a good place to start.
Drink extra water as the altitude and exertion can easily dehydrate you.
Make sure to enjoy the beauty . . . stay in the moment . . . and take plenty of pictures.

Thanks to you, I'll be starting a pretty serious weight training program soon. I'm not sure if I should buy a free weight set and bench or one of the multi station pieces of equipment. My wife is just as excited as I am to begin.

I am a real fan of free weights due to their low cost (a 120 pound set plus a bench can cost under $100) and versatility. However, in order to decrease the chance of injury and increase your opportunity for success, I would recommend hiring a personal trainer for at least your first several sessions if you are not very familiar with how to use free weights. Several books to consider: Rachel McLish's Perfect Body Parts, Bill Pearl's Getting Stronger: Weight Training for Men and Women, or any of Arnold Schwarzenegger's books on the subject. Multi station weight training machines are great if you purchase a good one. Expect to pay a minimum of $800 and always try a model on the showroom floor of your local exercise store. It also would be worth paying an extra fee to have someone set this up for you as they can be quite challenging to put together. Check past issues of Consumer Reports magazine to find the machines they recommend.

You recently spoke of a college kid who was sending used sneakers to Africa to help those less fortunate. It was a great story. We all need to reach out more to help others. Do you have the address to send the shoes to?

Adam Reiser, a former track athlete at Rice University in Houston developed this idea after visiting Africa several years ago as a way to help the kids and adults there who are interested in running. I think it is just fantastic as well. Send your used running shoes to: Kenyan Shoe Expedition, 4910 Braesvalley Drive, Houston, TX 77096.

Your constant promotion of strength training was supported by a guest recently, but I did not catch the name of her book. Please advise.

Joyce Vedral has written several books on strength training that I really like including her most recent Strength Training Made Easy. Along with good information on exercise, she also includes testimonial success stories from many women who have experienced dramatic changes in their bodies (and minds) through 15-20 minutes of strength training per day. This is the same time frame that we have been promoting for years to help dispel the myth that to radically change your body you need to spend hours each day in the gym. Listed below is my strength program that entails a short 25 minute workout with free weights and/or machines five days/week.

Monday: Chest/Biceps - 2 exercises per muscle group (i.e., bench press and dumbbell fly for chest), 3 sets of 10-12 repetitions.
Tuesday: Quadriceps, abs
Wednesday: Back, calves
Thursday: Shoulders, triceps
Friday: Hamstrings, abs
Saturday/Sunday: Rest, no strength training

Several weeks ago you had posted a strength program where you exercised major muscle groups once a week. Do you ever change this? You recommend we alter our program every 30 days. What do you do?

Yes, I alter my program monthly by using mainly free weights one month, then machines the next, or change the number of sets and repetitions (i.e., 3 sets 10 reps one month, 4 sets 8 reps the nest). Below is another program I use where I concentrate on upper body exercises for a month if I know I'll be doing more aerobic work like running or skipping rope.

Monday Chest / Biceps
Tuesday Shoulders / Triceps
Wednesday Squats / Back
Thursday Chest / Biceps
Friday Shoulders / Triceps
Saturday & Sunday Abs
Monday Squats / Back
(and repeat cycle)

I would be especially interested in hearing what you have to offer the disabled person who uses a wheelchair but has upper body strength. this population is largely ignored and they also need help in the same areas as other people. How about an exercise video that can be adapted to those in wheelchairs. What about Yoga or some other stress reduction exercise video?

The best video for this population might be "Everyone Can Exercise" created by Maria Serrao who is wheelchair bound. For information, visit her web site or call toll free 1-800-782-8892. Steve Utley, the former NFL Pro Lineman who was paralyzed from the waist down, leads by example of the incredible life available as he skydives, snow skis and dives with sharks!

A few months ago you interviewed a gentleman from Men's Journal who was trashing all the plastic ab exercisers (e.g., ABFLEX). My question is: What is the best exercise my wife and I can buy to firm up our abs?

I think many of the ab exercises are ok as a motivational tool. A comparison would be with weights -- many people could really see some great results with their bodies through basic calisthenics (pushups, pullups, etc.), yet we love machines and weights, because to many, calisthenics are boring. So the ab machines may help us, but they do not live up to all of their promises regarding reduced body fat, etc. So you can use one that simulates the abdominal crunch, or do this exercise without the machine: On your back, feet flat on the floor with knees bent, hands behind your head, elbows to your side, slowly raise your shoulders off the ground 4-8 inches, exhale, hold and relax. Repeat. Remember, to reduce body fat it takes an aerobic program as well.

How important is stretching before walking, running and exercising? And how long should one do it before and after physical activity?

The evidence is quite convincing that stretching/flexibility exercises are more beneficial after you exercise, by either: 1) holding stretches for 2 seconds and repeating 10 times per group (active isolated stretching), or 2) holding each stretch for 15-30 seconds or by using Yoga stretches. Prior to exercise, perform 10-15 minutes of warmup movement activities.

I run and my wife walks 3 miles four times per week. How often should be replace our shoes?

Most experts say every 300-400 miles of any exercise is the perfect time to replace your athletic shoes. So you should consider making the change every six months, maybe a little sooner if you are a really aggressive walker/runner.

I have been struggling with being overweight since I was a kid and have only had temporary success in any kind of weight reduction. My job requires little or no physical exertion and I have not started a "regular" exercise program. Is it possible to permanently lose weight without a daily workout regimen?

Try to fit in 5-6 (or even 3-4 to begin with) 10-minute walks per day. One excellent study showed no difference in weight loss for people who exercised this way versus one 40-minute walk per day. Drink a lot of pure water and watch caffeine and sugar. Visualize yourself for 1-2 minutes each day as you want to look and feel and keep up the spirit!