| TV: Hi David, thanks for taking the time for this | | | | subjects used the Swiss ball. The oblique's |
| interview because I know how busy you are and | | | | contribution was increased by over 4 times due to |
| that, among other projects, you run a training studio | | | | the Swiss ball. You also get an extra 15 degrees |
| in Tacoma, you're a wrestling coach and you keep a | | | | range of motion doing crunches on a Swiss ball |
| full client load. I've known you for a couple years | | | | compared to floor crunches. Plus, have you ever |
| now through the Internet and the emails we've sent | | | | done an advanced exercise on a Swiss ball? You |
| to each other and you're very well known within the | | | | sweat more and breathe more heavily. Why, because |
| fitness industry - especially in the sports training field. | | | | your nervous system and entire body are working |
| But on the off chance that some of the people | | | | harder to do all the stabilizing work. For example, the |
| listening to this interview don't know who you are, | | | | Prone Bridge exercise forces the rest of your body |
| would you give us a quick introduction and tell us little | | | | to stabilize you so you don't fall off the ball. Think of |
| bit about your background, how you got started in | | | | it as a light switch turning on. |
| this field and how you spend your time now? | | | | TV: So using a Swiss ball "flips the switch on your |
| DG: Well I was always a sports enthusiast my entire | | | | nervous system," I've never heard anyone put it that |
| life. I can remember I was the only 9-year-old | | | | way before... Interesting. So what are a few of your |
| watching Monday night football and taking stats. I did | | | | personal favorite exercises for developing a |
| all the usual sports - football, soccer, wrestling, | | | | good-looking and strong set of six pack abs? |
| swimming, baseball and tennis. Never did much with | | | | Well, my system starts with good neurological |
| basketball. Being a genetically "blessed" Italian, I didn't | | | | programming of the core muscles. Build the base and |
| think the height requirement was going to be on my | | | | then add layers. Some of the exercises I personally |
| side. I excelled at wrestling. That sport alone taught | | | | like are: |
| me about nutrition, supplements, work ethic etc. I | | | | * Prone Ball Roll |
| really have to thank wrestling for getting me into this | | | | * Lateral Ball Roll |
| field. I now coach high school wrestling, baseball and | | | | * Prone Jackknife on swiss ball |
| youth football. I keep really busy with my 3 children, | | | | * Swiss ball Side Flexion |
| Addision (13) Garrison (10) and my little man Carson | | | | * Forward Ball Roll |
| (7). I taught school for a couple of years and then | | | | It's easier to see them than to try and describe |
| decided to go into personal training. | | | | them, so if you want a visual, you can see the |
| TV: You have quite a few certifications, one of them | | | | pictures here On This Web Page. You can also see a |
| is certified personal trainer, one is certified golf trainer | | | | total of 42 exercises including about a dozen ball |
| - or "golf "biomechanic" to be exact - but what is a | | | | exercises in my e-book, Flatten Your Abs and that |
| "Corrective High Performance Exercise Kinesiologist? | | | | includes multiple photos of each movement showing |
| DG: That's an intense certification program where | | | | start and finish positions. |
| you learn from one of the foremost experts in the | | | | TV: Alright, next subject: what's the deal on training |
| conditioning field, Paul Chek, who personally | | | | abs every day - you hear different opinions on this all |
| developed and cultivated the program. The | | | | the time - are you supposed to work them daily or |
| certification revolves around the dynamics of | | | | not? And why? |
| kinesiology, physiology, functional anatomy and mind - | | | | DG: There are different opinions on this. Personally, I |
| body - spirit relationships. The program has four levels | | | | think they should NOT be trained each day. There |
| and I'm currently a level II, where we learn physical | | | | are situations where you could train muscle groups on |
| assessment, posture analysis, gait analysis, primal | | | | consecutive days, like when you work different |
| movement patterns, length-tension testing and range | | | | sections of the abs. I stand by the philosophy of |
| of motion testing. My Golf biomechanic certification is | | | | lower abs first, obliques and then the rectus |
| also from the CHEK institute. This is where we learn | | | | abdominus. Why? Each takes a different degree of |
| how the relationship between muscles and muscle | | | | neurological programming. But in general, I follow a |
| groups affect the golf swing and how to improve it. | | | | less is more philosophy for abs. I don't want people |
| In the winter of 2002 I also became one of the first | | | | getting over trained and injured. A good diet |
| Nutrition and Lifestyle Coaches from the CHEK | | | | combined with an effective exercise program |
| institute. This program was developed to help | | | | designed for the individual is the key for fat loss. Add |
| practitioners deal with nutritional and lifestyle needs | | | | in a good core exercise program such as Firm and |
| of their clients. The certification teaches how | | | | Flatten Your Abs and you have the recipe for |
| symptoms of disease and stress can be prevented | | | | success. |
| through diet, exercise and stress management. I'm | | | | TV: Okay, here's another burning question that's on |
| currently a level II Nutrition and lifestyle coach.I can't | | | | everyone's mind: A lot of people do abdominal |
| say enough about how Paul has helped me become a | | | | exercises every day because they think that will burn |
| better trainer and person. There is more to this than | | | | the fat of the stomach. You and I know that doesn't |
| just exercise. | | | | work. For the record, would you explain exactly why |
| TV: And I understand that there's only a small handful | | | | ab exercises don't burn fat off your abs? |
| of people who have those credentials, is that right? | | | | DG: For one thing, fat is stored all over your body |
| DG: Yes, I think, at last count about 1000 have | | | | and the distribution of fat stores is mainly genetic. |
| received a CHEK certification but there are only | | | | Men tend to store body fat in their mid section first. |
| about 35 in the world with all three certifications | | | | Women have a hard time losing the hip and leg |
| including the level two's. So it all costs time, energy | | | | weight because of child-bearing genetic code. Second, |
| and brain work Tom, but for someone who wants | | | | and most important, abdominals come from low body |
| something different and out of the box thinking, it's | | | | fat and low body fat comes from good nutrition, not |
| great. Not to take away from any other certification | | | | specific exercises. I really believe that you are what |
| programs; heck, I love the ISSA, Ian King, Charles | | | | you eat. If you are "dirty" on the inside, you will be |
| Poliquin and many others... | | | | "dirty" on the outside. |
| TV: That's impressive, congratulations. So if I | | | | TV: Ok, let's talk about core training now. A lot of |
| understand your philosophy correctly, the big | | | | people have heard of core training because it has |
| difference between you and other trainers and | | | | now filtered into the mainstream, with best selling |
| especially trainers who only do bodybuilding and | | | | books, videos and exercise classes at health clubs |
| nothing else, is that you help your clients not only | | | | and so on, but for the people who still don't know |
| look good, but also with functionality, performance | | | | what core training is could you give a simple |
| and correcting existing injuries or potential problem | | | | explanation? |
| areas or imbalances that could lead to injuries in the | | | | DG: Training the core is a very important issue for all |
| future. Did I miss anything or would you say that's a | | | | people of all ages. There are two different muscular |
| pretty good description? | | | | systems at work when dealing with core conditioning. |
| DG: That's right...you have to evaluate your client | | | | They are referred to as the inner unit, which consists |
| thoroughly for strengths and weaknesses to get the | | | | of the transverse abdominis, diaphragm, multifidus |
| best results. Sometimes without a good evaluation | | | | and pelvic floor these are deep abdominal muscles |
| you can miss something that could help prevent or | | | | and are important to core stability and function. Then |
| fix an injury or cause someone not to excel. | | | | there are the outer unit muscles, which are all the |
| TV:I think it's really important what you're teaching | | | | prime movers of our skeleton system. You must get |
| people because as a bodybuilder myself, when I first | | | | the inner unit working well before you embark on a |
| started many years ago, the ONLY thing I cared | | | | hard core conditioning program.When conditioning |
| about was looking good and having muscles and abs | | | | your core, think of yourself as a big top spinning with |
| and low body fat, but true fitness is a lot more than | | | | everything emanating from the middle (core) out. If |
| just looking good. For one thing it's health above all | | | | you wobble in the middle, you will, in theory, become |
| else. In addition to that, if you don't have strong, | | | | off balance and fall over faster. This sets yourself up |
| flexible and balanced development, then sooner or | | | | for decreased performance and increased injury |
| later, you're going to get injured or you're going to | | | | potential. Show me a weak core and I will show you |
| find that you can't enjoy the sports or recreation | | | | many orthopedic injuries. Remember, getting injured |
| activities you want to, and ultimately you might even | | | | should never be part of an exercise program. To |
| find yourself restricted from normal daily activities like | | | | prevent injury, develop a base and concentrate on |
| squatting, bending and lifting things around the house, | | | | building a functional inner unit. Protecting the spine is |
| which is exactly what happens to most people when | | | | high on the hierarchy of survival. To protect the spine |
| then get older. But still, the fact is, everyone wants | | | | and its important function, we must understand what |
| to look good, they want the six pack; they want | | | | makes the inner and outer unit muscles work. |
| muscle definition. So how do you balance the form | | | | Working the inner unit muscles simply leads to better |
| aspect - the looking good part - with the function | | | | core control.Your ability to respond to situations in |
| aspect - which is the strength, flexibility, balance and | | | | everyday life from bending down to get your keys |
| performance part? | | | | you dropped on the ground to putting your baby in |
| DG: I believe we develop from the inside out. If you | | | | his or her crib will be greatly enhanced when you |
| have good insides, you will have a good outside. | | | | have trained this system correctly. An important |
| What I mean is that diet, nutrition and water intake | | | | point I'd like to make is that most people do not get |
| have a great deal to do with how good you look on | | | | a good evaluation before starting a core training |
| the outside. So to look good - the "form" part - I | | | | program. People just jump right into a core |
| start with overseeing my client's dietary intake. I | | | | conditioning class or advanced movements they see |
| don't go as far as telling them exactly what to eat, | | | | in a magazine and this leads to many orthopedic |
| but I give a lot of suggestions. As for the "function", | | | | injuries. I'm not saying they need a PhD in functional |
| I always think of the body as a whole, not as parts. | | | | anatomy, but they should know what type, how |
| Yes, if you're a bodybuilder and that is your gig, then | | | | much and how long they should do each and every |
| heck yes, think in parts. This really depends on the | | | | exercise. |
| client and their goals, but you always need proper | | | | TV: You talk about functional training and functional |
| flexibility, strength and balance in the whole body as | | | | movement in your program - what's that all about? |
| a unit. | | | | DG: Functional training is popular today as it well |
| TV: You train regular people and you also train | | | | should be. It really revolves around integrated, |
| professional athletes, especially boxers and golfers. Is | | | | multi-dimensional movements that sometimes change |
| there a big difference in how athletes and regular | | | | speed in all planes of motion. I don't want to get into |
| people should train? | | | | a deep discussion about exercise kinesiology or |
| DG: Each of them has distinct differences. So to plop | | | | biomechanics, so just think of everyday life: How |
| down a "canned program" for everyone would lead | | | | many leg extensions or leg curls do you perform in |
| to failure and would reflect poorly on me. I take each | | | | everyday life as compared to squats? Squatting |
| client one at a time. In my Flatten Your Abs e-book, | | | | down is a natural, everyday movement. In other |
| I provide many different levels so each individual can | | | | words, it's "functional." I strongly suggest avoiding the |
| pick the level that fits them best when they start | | | | overuse of machines and starting to design your |
| out. Everyone is not equal. The boxers in general, are | | | | training in a functional manner. |
| more athletic, so one big difference is that I change | | | | TV: You also mention the word "integration" |
| their program more often to keep them fresh. Let's | | | | frequently through out your book, what do you |
| say I have 6 weeks before a tough fight, I may | | | | mean by that? |
| change the workout 3 - 4 times. Their nervous | | | | DG: This is connected to the functional training I was |
| systems are highly adaptable and need the change. | | | | just talking about. Like I said before, it means we do |
| Someone who just wants to start a basic | | | | not condition or train by isolating muscles. We bring |
| weight-training program could stay on the same | | | | together all the muscles of the body to work as a |
| program for the entire 6 weeks and get results. This | | | | unit - that's integration. Try to do a bicep curl on a |
| is because their nervous systems are not as highly | | | | machine, then do a curl with a single heavy dumbbell. |
| developed. | | | | You will notice right away that your entire body must |
| TV: Lets talk about six pack abs and flat stomachs, | | | | stabilize and work together for you to curl that |
| because that's another one of your specialty areas | | | | dumbbell.There are times you have to break this law, |
| and that's what I really wanted to focus on in this | | | | such as after knee surgery when you will not squat |
| interview the most. You wrote a course on | | | | until you've done some leg extensions with the |
| abdominal training- it's called FIRM AND FLATTEN | | | | physical therapist, or in the case of bodybuilders who |
| YOUR ABS and you're now offering it as an e-book | | | | intentionally isolate, but those are the exceptions not |
| download on the Internet and it's starting to get | | | | the rule. |
| really popular. What made you decide to write a | | | | TV: On your web page, you say that your program |
| book about abdominal training when there's already | | | | will help prevent and even eliminate back pain. Why |
| so much information out there? | | | | do you think so many people have back pain, what |
| DG: Hmmm....to be honest it was my friend Don | | | | does ab training have to do with it and how does |
| Lemmon. He invited me to write a chapter about | | | | your course help eliminate back pain or help avoid |
| core conditioning in his book, and I said "sure". One | | | | getting it in the first place? |
| thing lead to another and that one chapter developed | | | | DG: Great questions. Most back pain comes from the |
| into an entire e-book of my own. I had never done | | | | inability to stabilize the spine. We are designed to sit |
| an entire book before with editing, pictures and so | | | | upright and move, not sit all day long. Did you know |
| on, but I just took a lot of the information I had | | | | that sitting acutely raises pressure between each |
| learned from experience and from all my mentors, | | | | spinal segment? Each segment has stabilizer muscles |
| put my head down, went to work and wrote the | | | | (the multifidus). When we perform our desk job or |
| FIRM AND FLATTEN YOUR ABS e Book. It took me | | | | sit at computers your stabilizer muscles do not have |
| about 3 months. I guess one of my main motivations | | | | to work as hard, so they become weaker. Why |
| for writing it was because there is so much bad | | | | would they work when that 300 dollar chair does it |
| information and so many bad abdominal machines and | | | | for them? Then we think we can go out and play 18 |
| devices out there... | | | | holes of golf and POW the back goes out! Do this |
| TV: I noticed you don't recommend ANY sit ups in | | | | experiment: Sit on a Swiss ball fitted for your height |
| your course. Why is that? | | | | and you will notice a big difference in the way you sit |
| That's correct. After studying many greats like | | | | at your desk. You excite those spinal muscles to do |
| Vladimir Janda, Diane Lee, Paul Chek, Richardson and | | | | their jobs. There are plenty of exercises to help with |
| Jull, I discovered that the hip flexors (illiopsoas) are | | | | this with in the e book. To get relief from minor back |
| frequently overworked and that can lead to muscle | | | | pain or to prevent back pain in general you must |
| imbalances and low back pain. So I said, why continue | | | | work the entire inner unit and core muscles. |
| aggravating the problem with sit ups? In my e book | | | | TV: You were talking earlier about developing a base |
| this is a topic I cover in detail. | | | | and adding layers. I know that a lot of people start a |
| TV: So why are sit ups still so popular and why are | | | | strength training program to look and feel better but |
| they still used as a standard exercise in fitness | | | | their workouts actually cause injuries and back |
| testing and for sports or military conditioning? Is | | | | problems because they use bad form or they pick |
| there ever any reason that anyone would want to | | | | exercises that are too advanced for their level of |
| do sit ups or in your opinion is that an exercise you | | | | fitness. In your program, I noticed you have the |
| should NEVER do? | | | | routines set up in levels of difficulty - 7 levels actually |
| DG: People are hard to change, Tom. But once you | | | | - and you talk about the importance of developing |
| learn what can happen from overusing exercises like | | | | the right foundation with simple conditioning exercises |
| sit ups, you'd be doing yourself (and trainers their | | | | for the first few weeks, then gradually moving into |
| clients) a disservice by continuing this practice. Many | | | | the more challenging movements. How do you know |
| studies have also shown the hip flexors are recruited | | | | where to start and which exercises to choose and |
| to do most of the work, so sit ups are not only | | | | which to avoid so that you don't hurt yourself by |
| ineffective but they can also strain your back. Now | | | | doing something over your head? I mean, I know |
| to be fair, there are correct ways to do a sit up. | | | | you wouldn't train one of your overweight clients on |
| One is to take the Law of Reciprocal Inhibition into | | | | their first workout the same way you train your pro |
| account. That means if one muscle is working, the | | | | boxers, right? |
| other must relax. So if you're doing sit ups, you | | | | DG: There are some simple abdominal tests in the |
| contract your hamstrings and glutes by pushing your | | | | eBook that will give every person a baseline to start. |
| lower legs against someone's hands, small dumbbells | | | | For as long as I've been doing this I have found very |
| or over a heavy weighted barbell. This will shut off | | | | few people - even good athletes - that pass the |
| the illiopsoas and your abs will feel it in the morning | | | | tests the first time. Each person should start at the |
| because they are now doing more of the work.If I | | | | beginning. The question is how long do you stay at |
| prescribe sit ups, I simply have my clients do Janda | | | | each level. An athlete will advance faster due to a |
| sit ups. For the e book, I left out sit ups completely | | | | better integrated nervous system. But everyone |
| because of the overuse and injury potential situation. | | | | should start off slow! |
| TV: Are there any other ab exercises that are really | | | | TV: David, if there's so much misleading and false |
| common in the gym but you wouldn't recommend to | | | | information on abdominal machines and fat reduction |
| your clients? | | | | on TV and in the magazines these days, how do |
| DG: Unfortunately, many of the abdominal exercise | | | | they keep getting away with it and why don't more |
| gadgets on the market are ineffective and | | | | people know about the techniques you teach? |
| sometimes even unsafe. I would stay away from the | | | | DG: Some people do know about the types of |
| Ab Roller or Torso Track because these machines | | | | training I use, just not the mainstream yet. Also |
| can create muscle imbalances. I'm also not a fan of | | | | many of the ads for ab training call for minimum |
| machine crunches because these machines - like all | | | | work. ...Flat abs in 3 minutes a day is quite appealing |
| machines - stabilize your body and isolate the rectus | | | | to most couch potatoes, so they keep buying it. |
| abdominis, which doesn't allow for true functional | | | | TV: I agree totally. I saw that they have "six second |
| movement. Let's see, what else? Russian twists on a | | | | abs" now and people are actually buying this stuff. |
| roman chair with a plate sound like a good way to | | | | Ok, one last question. I know your eBook has dozens |
| ruin your lumbar spine. Torso twists on a machine fall | | | | of ab training and fat loss tips, and you'll probably |
| in that category too. | | | | say, "Just buy the book," but would you indulge us |
| TV: Yeah, those rotary torso machines are always | | | | and tell us three of your most important secrets for |
| being used in every gym I've ever been in. What | | | | getting firm and flat abdominals? |
| about the ab machines you see on TV - ANY of | | | | DG: Sure... ONE, Get a proper evaluation. I would |
| them any good? | | | | suggest looking up a CHEK practitioner in your area. |
| DG: The infomercial ads on TV try to make the | | | | There are many things that can help you with rock |
| machines and devices seem new, fun and easy. | | | | hard abs. But without knowing your metabolic type, |
| Everyone wants nice abs fast and easy. But nice abs | | | | stress levels, food intolerance, eating proper organic |
| do not come in a machine! The first step is a not a | | | | foods to avoid pesticides, chemicals and so on, you |
| machine, it's a proper diet based on the individual. I | | | | could go round and round and never get those abs. |
| would say your E book Burn the Fat, Feed the | | | | In other words, fix your insides so you outsides look |
| Muscle is one of the best on the shelves these days | | | | great! TWO, do not stop learning - continue |
| when it comes to nutrition and the motivational | | | | educating yourself. Most plans are doomed from the |
| techniques to stay on the plan. | | | | start because people tend to want the quick fix so |
| TV: So what's probably on everyone's mind now is | | | | they fall for gimmicks that with a little education they |
| that if sit ups and most machines are out, that must | | | | would know better.THREE, follow the exercises with |
| leave crunches as the exercise of choice right? | | | | proper form. Do not just go through the motions to |
| DG: Yes and No - crunches have become more | | | | get the reps done. |
| popular because of the popularity of ab rollers and | | | | TV: This has been great David, definitely very |
| crunch machines. But like sit ups, crunches are | | | | enlightening and again, I really appreciate your time, |
| overused and misused - frequently! Floor crunches | | | | thank you. If someone wants to contact you or if |
| also limit your range of motion compared to using a | | | | someone wants to order a copy of your e-book |
| Swiss ball. | | | | where can they find it? |
| TV: A lot of people wonder about those giant | | | | DG: Well Tom, thank you and thanks for your great |
| exercise balls - You call them Swiss balls, some | | | | web sites and information. You're a great person to |
| people call them stability balls - I noticed you included | | | | work with and I salute your commitment to natural |
| quite a few ball exercises in your course. What's so | | | | fitness and health. I can be reached at my website |
| great about those things? | | | | and you can also get the full information about the |
| DG: Simple...it places more demand on the neurological | | | | FIRM AND FLATTEN YOUR ABS program there as |
| system and that makes the abdominal workout more | | | | well. |
| effective. According to some studies, the recruitment | | | | TV: Thanks again David, It's been a pleasure. |
| of the abdominals was almost double when the | | | | |