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Phase IV Student
Fitness Academy
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Every Tuesday & Thursday
afternoon from 3:30 - 5:00pm
Phase IV Student Fitness Academy was created to bring 30 years of experience in training elite Olympic and Professional athletes to the student athletes of our community.
"With the right exercise program, puberty offers a once in a lifetime opportunity to make the most dramatic and long lasting bodily changes" Robert Forster, Physical Therapist, Founder and CEO Phase IV Scientific Health and Performance Center. Read More . . .
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Phase IV Women's Weight Training Class
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BE A BETTER "BUTTER BURNER!"
If you are looking to increase your metabolism and strength while getting lean and toned, and who isn't, you need to weight train! Lean muscle burns more calories so if you want to decrease body fat, perform better, train for an event or just look & feel great, this class is for you!!!
About the Class:
- A Weight Training class for Women of all ages and abilities
- Each class will consist of a total body workout designed to increase muscular strength and speed up your metabolism
- The class will follow our Phase IV fitness progression developed by Phase IV Founder and CEO, Robert Forster PT, who has over 30 years experience working with female athletes of all abilities.
- It's a fun, energetic, group workout with fantastic music alongside other like-minded women (NO MEN) that will alleviate stress and leave you feeling great
- Class is designed to train your body properly through scientific principles, so you don't have to do any thinking....Just SHOW UP and HAVE FUN!
Why Weight Training:
- To increase your resting metabolism, decrease blood pressure & body fat
- Reduce bone deterioration and build bone mass to prevent osteoporosis
- Weight training done properly and with planning will NOT give you large muscles, but increase your metabolism which burns more calories and transforms your body into an efficient machine with the tone that we all strive to attain!
Join Rachel Suson - EP, Trainer & PT Aide every Tuesday & Thursday -
5:00pm to 6:15pm here at Phase IV
Give us a call at 310.582.8212 or email us at info@phase-iv.net
Ask about special 10-pack rates!
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Forster Physical Therapy
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427 Wilshire Blvd.
Santa Monica, CA 90401
Forster Physical Therapy has been chosen as "The Best Physical Therapy clinic in
Los Angeles!" for good reason:
- We have a 30 year history of helping people overcome physical problems and achieve their goal to live an active lifestyle.
- Featuring a compassionate Professional Staff with over 115 years of collective experience.
Services Include:
- Rehabilitation programs for all Spinal Conditions
- Sports PT
- Post Surgical Care
- Joint Replacement Rehab
- Shoulder, Knee & Running Injuries
- Water Exercise Therapy
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HAPPY NEW YEAR!!
At Phase IV we are continuously working to update our services and information to better inform our communities. Check out the new features and format below and let us know your feedback - info@phase-iv.net
Sincerely, Robert Forster - PT, CEO & Owner
Phase IV Scientific Health and Performance Center and Forster Physical Therapy
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Featured Article
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Prevention and Treatment of Running Injuries
by Robert Forster, PT
Whether you are a seasoned runner or new to the sport, every time you run the tissues in your lower body, pelvis, trunk and even your shoulders and neck, are subject to a stress load that will either make you stronger or break you down, depending on your running technique, training adjuncts and recovery efforts.
No one ever got stronger during a workout; it is only after hard work that your fitness and injury prevention capacity evolves. The stress placed on your body during running stimulates a healing reaction from the body that will result in a "shoring" up of the tissue as your body attempts to get stronger and better able to tolerate the load. If you help your body adapt to the stress by following the science of warm up and recovery you become stronger and more resilient to injury. Read More about running injuries . . .
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Phase IV Events
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Phase IV Free Lecture Series
This Week's Event:
Winter Base Training - Time to Build Your Aerobic Base
Wednesday, January 16th at 7:00pm
Presented by Robert Forster, PT
at Cynergy Cycles - 2300 Santa Monica Blvd.
At this lecture you will learn:
- How to improve your Power to Body Weight Ratio
- Why winter is the perfect time to optimize your base training
- How Base training is key to sustainable weight loss
- How to decide when to go fast, slow down and when to climb
- Why you must climb aerobically to conquer the mountains
- The importance of weight training to increase your climbing fitness
- Why there are only three important days of training on the bike each week
- Climbing techniques used by the pros
- How the proper bike fit facilitates great climbing techniques
Read more about this clinic . . .
RSVP for this Event
Future Phase IV Events Give us a call at 310.582.8212 or email us at info@phase-iv.net to find out more about our affordable services or to book a Free Consultation with one of our expert Exercise Physiologists. We're looking forward to working with YOU!
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Dangers in the Gym!
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Bench Press - How far down do I bring my elbows?
Everyday we see research that shows exercise is the best medicine to prevent and treat many of the lifestyle diseases that plague our population. However, many people are not sure what to do in the gym and they are rightfully concerned about getting injured. Exercise is powerful medicine but proper dosage and use is critical to avoid problems and assure success.
At Phase IV we evaluate every exercise in a risk-benefit analysis. If the potential of injury is greater than the benefit, or if the same result can be attained with a safer move, the exercise is not prescribed. In this new weekly column we will address one dangerous exercise each week.
Full Range of Motion Bench Press (works pecs, shoulders and triceps)
Pushing the barbell off the chest positions the shoulder in a vulnerable position subjecting the front of the joint to excessive forces. The biceps tendon is stretched excessively and can damage a structure deep in the joint call the labrum which often can only be repaired with surgery.
Alternative: Click here to learn the proper Bench Press exercise.
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| Specials |
Phase IV Metabolic Testing is the key to learning how to raise your metabolism and will not only show you where your current fitness level is but where you should be. It's easy & now it's affordable!!
10% Off Phase IV Metabolic Testing - Just mention this ad!
RMR TEST (Resting Metabolic Rate) - This test is the starting point for all science based nutritional programs for fat loss and achieving optimum body weight. This test precisely measures your metabolic rate and tells you how many calories YOU burn throughout the day. This test will tell you if your metabolism is slow, normal, or fast, and offer you basic guidelines on helping you reach your goal weight.
VO2 TEST - allows us to accurately determine your optimal "Fat Burning Zone" (heart rate range at which your physiology predominantly burns fat for energy as opposed to carbohydrates). By training in this zone, you will gradually teach your body to prefer burning fats both during exercise and at rest, allowing you to achieve your goals faster and with far greater efficiency, while burning unwanted body fat.
10% Off Phase IV Sustainable Weight Management Program This is the only program you will ever need! Now you can train with the same Science used by the pro's to achieve your ideal weight and the body you desire. Phase IV programs are authentic, rooted in Science and safe for athletes of all ages and abilities. At Phase IV we perform all the essential metabolic testing and structural analysis to unlock the secrets of your personal physiology and provide answers for long term success. We assign your own personal Exercise Physiologist and Physical Therapist who will create a customized daily workout program and dietary guidelines based on Periodization principles and designed for injury prevention, weight management and the healthy lifestyle you desire. They will teach you when to stretch, when to do weights and when to rest. Our team of experience Physical Therapists and Exercise Physiologists are committed to helping you achieve your weight loss goals! Program Includes: > Consultation with your Exercise Physiologist to set goals > Daily Coaching Program including all cardio and strength training
> Structural Examination with a Physical Therapist > VO2 metabolic assessment > Nutritional Consultation with your Exercise Physiologist
> Resting Metabolic Rate (RMR) analysis > Body Fat Index measurement
> At home/gym Strength & Flexibility program > A 1-on-1 strength session with EP each month
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| Phase IV Partners |
Cynergy Cycles 
Winter Base Training Lecture -
Time to Build Your Aerobic Base
Wednesday, Jan. 16th at 7:00pm
Presented by Robert Forster, PT
Road & Mountain Bike Group Demo Rides - Call 310.857.1500
2300 Santa Monica Blvd., Santa Monica www.cynergycycles.com
Elevation Sports (formally Doc's Ski Haus)
2929 Santa Monica Blvd., Santa Monica 310.828.3492
Visit www.elevation-sports.com
for the latest in Winter apparel.
Top to Top
Marathon Readiness Lecture
Tuesday, January 22nd at 6:30pm
2621 Wilshire Blvd. - 310.829.7030
Inspire and Co.
Devoted to student athletes around the world who want to work hard, excel in the classroom and in their sport -
Dawn Regan, Founder and CEO - 310.227.3935
Fleet Feet Sports 
SUUNTO -  FROM THE HIGHEST MOUNTAINS TO THE DEEPEST OCEANS Suunto has been at the forefront of design and innovation for sports watches, dive computers and instruments used by adventure seekers all over the globe. www.suunto.com Suunto products available here at Phase IV
ACCELERADE & ENDUROX R4 
Pacific Health Labs provides products to aid you through your training like Accelerade, after your training such as Endurox and great new products for energy and supplements!
www.pacifichealthlabs.com Available at Cynergy Cycles and Top to Top
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